CrossFit Siloam Springs – CrossFit Weightlifting Push Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 200 Meter Run or Row 10 Dumbbells Power Cleans 35/25 10 Ring Rows 6 Burpees

Ogar Weightlifting Back Squat (3×2@85%) Metcon Metcon (AMRAP – Rounds and Reps) Ogar 14 min AMRAP 3 snatch 135/95 1 muscle up (bar or ring) 12 wallball 20/14

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×2@85%) Metcon Metcon (AMRAP – Rounds and Reps) Ogar 14 min AMRAP 3 snatch 135/95 1 muscle up (bar or ring) 12 wallball 20/14

Partner WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP (with a Partner) in 20 minutes Buy-in: 5 Rounds (each) Partner A: 20/15 calorie Row Partner B: 20 GHD Sit-Ups * Switch after both

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 Double Unders 90 Sit-Ups 80 Step Ups 24/20 70 Kettlebell Swings 60 Shoulder to Overhead 35/25 50 Burpees 40 Dumbbell Snatches 35/25 30 Hang Power

CrossFit Total 2 Weightlifting

CrossFit Siloam Springs – CrossFit Weightlifting CrossFit Total 2 (Total Weight) Clean (1 Rep Max)Bench Press (1 Rep Max)Overhead Squat (1 Rep Max)Score is the total of max effort on all three lifts. Athlete

The Hateful 8 Metcon Metcon (Time) The Hateful 8 8 Rounds for Time 8 Push-Ups 8 GHD Sit-Ups 8 Air Squats 8 Pull-Ups 8 Deadlifts (95/65 lb) 8 Hang Power Cleans 8 S2O 8