For Time Weightlifting Back Squat (3×5) Metcon Metcon (Time) 1 Mile Run 1/2 Body Weight Clean 20-18-16-14-12, reps NOTES: 30 second rest between sets. Rest as needed after run.

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5) Metcon Metcon (Time) 1 Mile Run 1/2 Body Weight Clean 20-18-16-14-12, reps NOTES: 30 second rest between sets. Rest as needed after run.

Fight Gone Bad Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit Siloam Springs – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)

Home WOD 5k Run (Time) Max Effort 5k Run Metcon Metcon Square to Square Bike Ride

CrossFit Siloam Springs – CrossFit 5k Run (Time) Max Effort 5k Run Metcon Metcon (No Measure) Square to Square Bike Ride

15 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 Devil Press 10 DB Racked Squat 15 Cal Row 50/35 RX+ 45/35 RX 35/25 Scaled

CrossFit Siloam Springs – CrossFit Weightlifting Power Lifting Total (Total Weight) Back Squat (1 Rep Max)Bench Press (1 Rep Max)Deadlift (1 Rep Max) Extra Credit Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP