CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 200 meter kb farmer carry’s 70/53(each person does 100 meters) 50 step ups 25 pushups 15 alternating db snatch

Olympic Lifting Total Weightlifting Olympic Lifting Total (Total Weight)

CrossFit Siloam Springs – CrossFit Weightlifting Olympic Lifting Total (Total Weight) Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)

Frelen Metcon Metcon (Time) 5 Rounds for Time 800 m Run 15 DBs Thrusters 45/35 15 Pull Ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Rounds for Time 800 m Run 15 DBs Thrusters 45/35 15 Pull Ups

The Quick and the Dead Metcon The Quick and the Dead (Time) 3-9-15-21-15-9-3 Deadlift 205/145 Box Jumps 24/20

CrossFit Siloam Springs – CrossFit Metcon The Quick and the Dead (Time) 3-9-15-21-15-9-3 Deadlift 205/145 Box Jumps 24/20

20 Minute AMRAP Weightlifting Power Clean (20 Minutes Heavy Power Clean) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Minute AMRAP 60 dubs or 120 singles 50 sit-ups 40 kbs 1.5/1 30