CrossFit Siloam Springs – CrossFit Weightlifting Thruster (from rack or floor) Metcon Metcon (Time) 50 air squats 5 burpees 40 sit-ups 5 burpees 30 lunges 5 burpees Kettlebell Swings 1.5/1kbs 1.5/1 5 burpees 10

10 Rounds for Time Metcon Metcon (Time) 10 Rounds for Time (with a Partner) 21/15 calorie Row 15 Power Snatches (95/65 lb) 9 Box Jump Overs (24/20 in) Partner A completed 1 round while

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 10 Rounds for Time (with a Partner) 21/15 calorie Row 15 Power Snatches (75/55lb) 9 Box Jump Overs (24/20 in) Partner A completed 1 round while

3 Rounds for Time Weightlifting Metcon (Time) 3 Rounds for Time 400M Run 12 Deadlift 95/65 9 Hang Power Clean 6 Shoulder to Overhead 3 Rope Climb Metcon Power Clean (Heavy Triple)

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Time) 3 Rounds for Time 400M Run 12 Deadlift 95/65 9 Hang Power Clean 6 Shoulder to Overhead 3 Rope Climb Metcon Power Clean (Heavy Triple)

Annie Weightlifting Hang Power Snatch (20 Minute EMOM 60-70%) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit Siloam Springs – CrossFit Weightlifting Hang Power Snatch (20 Minute EMOM 60-70%) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

3 Rounds for Time Weightlifting Bench Press (3×5) Metcon Metcon (Time) 3 Rounds for Time 25 GHD Hip Extension 25 Wallballs 20/14 25 Box Jumps 24/20