CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (1×5) Metcon Metcon (Time) 9 Rounds for Time (in a Team of 3) 28 Medicine Ball Cleans (20/14 lb) 78 Jumping Jacks With a running clock, as

21-15-9 Weightlifting Bench Press (3×5) Metcon Metcon (Time) For time 21-15-9 Calorie Row Kettlebell Swings 53/35 Sit-ups Push-ups Extra Credit Metcon muscle up practice

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5) Metcon Metcon (Time) For time 21-15-9 Calorie Row Kettlebell Swings 53/35 Sit-ups Push-ups Extra Credit Extr: Metcon (No Measure) muscle up practice

DRAGON’S BREATH Metcon Metcon (Time) For Time 15 Clean-and-Jerks (135/95 lb) 300 meter Run 10 Clean-and-Jerks (155/115 lb) 300 meter Run 5 Clean-and-Jerks (185/135 lb) 300 meter Run 10 Clean-and-Jerks (155/115 lb) 300 meter

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For Time 15 Clean-and-Jerks (135/95 lb) 300 meter Run 10 Clean-and-Jerks (155/115 lb) 300 meter Run 5 Clean-and-Jerks (185/135 lb) 300 meter Run 10 Clean-and-Jerks (155/115

3X 10 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) AMRAP from 0:00 to 10:00 10 Box Jumps(24/20) 10 Burpees 10 Pull-Ups Followed By Metcon (AMRAP – Rounds and Reps) AMRAP from 10:00

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP from 0:00 to 10:00 10 Box Jumps(24/20) 10 Burpees 10 Pull-Ups Followed By Metcon (AMRAP – Rounds and Reps) AMRAP from

6 Rounds Weightlifting Front Squat (3×5) Metcon Metcon (AMRAP – Reps) 6 rounds of 15 unbroken wallballs (20/14) every 90 seconds.