CrossFit Siloam Springs – CrossFit Weightlifting Squat Clean Thruster (Heavy Single) Squat Clean into 3 Thrusters Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Mandatory counters

20 Minute AMRAP 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 After each

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