CrossFit Siloam Springs – CrossFit Metcon (Time) Snake Eyes 11 Wall walks 22 OH Squats 115/75 33 Pull-ups 44 Man-makers 45/35 55 Box Jumps 30/24 66 Hang Power Cleans 115/75 77 Burpees to 45#

Clean Shave Weightlifting 3-Position Squat Clean (Weight) Build to a Heavy Complex Those three positions are from mid-thigh, knee level, and the floor. Athletes will build to a heavy complex while still prioritizing sound

CrossFit Siloam Springs – CrossFit Weightlifting 3-Position Squat Clean Build to a Heavy Complex Those three positions are from mid-thigh, knee level, and the floor. Athletes will build to a heavy complex while still

30 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30 minutes 6 Handstand Push-Ups 12 Box Jumps (24 in/20) 18 Back Squats (185/135 lb) 24 AbMat Sit-Ups 30 calorie row

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 30 minutes 6 Handstand Push-Ups 12 Box Jumps (24 in/20) 18 Back Squats (185/135 lb) 24 AbMat Sit-Ups 30 calorie

Canada REGIONALS 10.2 Weightlifting Snatch ( 20m EMOM Empty barbell and work up) Metcon Canada REGIONALS 10.2 (Weight) For Load 3 Sets for Max Weight Completed 1 Snatch Grip Deadlift 1 Snatch 1 Overhead

CrossFit Siloam Springs – CrossFit Weightlifting Snatch ( 20m EMOM Empty barbell and work up) Metcon Canada REGIONALS 10.2 (Weight) For Load 3 Sets for Max Weight Completed 1 Snatch Grip Deadlift 1 Snatch

For Time Metcon Metcon (Time) For time: 50 jumping alternating lunges (50 steps) 50 pull-ups 50 push presses, 95 lb. 50 hip extensions 50 burpees 20 Minute Cap Followed immediately by Weightlifting Thruster (Max