CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Rounds and Reps) DumbHell 20 Min AMRAP One partner works at a time 35/25 20″ box 30 DB devil presses (2 DB) 30 situps 30 DB

Front Squat & 3 Rounds for time Front Squat (3 x 1) Work up to a heavy triple Metcon (Time) 3 Rounds for Time 5 Chest to Bar Pull-ups 10 Squat Cleans (95/65lb) 20

CrossFit Siloam Springs – CrossFit Front Squat (3 x 1) Work up to a heavy triple Metcon (Time) 3 Rounds for Time 5 Chest to Bar Pull-ups 10 Squat Cleans (95/65lb) 20 Box Jumps

Strength Superset then 2020 goal work Push Press (3 x 5) Superset Pendlay Row (3 x 8) Metcon 20 min to work on 2020 Goals

CrossFit Siloam Springs – CrossFit Push Press (3 x 5) Superset Pendlay Row (3 x 8) Metcon (No Measure) 20 min to work on 2020 Goals

“Weigh To Go” Partner WOD. Metcon (Time) 1000-meter run (together) (One partner works at a time) 10 pushups 10 sit-ups 10 air squats 20 pushups 20 sit-ups 20 air squats 30 pushups 30 sit-ups

CrossFit Siloam Springs – CrossFit Metcon (Time) 1000-meter run (together) (One partner works at a time) 10 pushups 10 sit-ups 10 air squats 20 pushups 20 sit-ups 20 air squats 30 pushups 30 sit-ups

C&J @ 70% then Progressive DT for time Clean and Jerk (5 x 3 @ 70%) Metcon (Time) Progressive DT 5 Increasingly Heavier Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push