CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For time: 50 jumping alternating lunges (50 steps) 50 pull-ups 50 push presses, 95/65 lb. 50 hip extensions 50 burpees 20 Minute Cap Followed immediately by

Smooth Criminal Weightlifting Deadlift (Heavy set of 3) Metcon Metcon (AMRAP – Rounds and Reps) "Smooth Criminal" AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Heavy set of 3) Metcon Metcon (AMRAP – Rounds and Reps) “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

One Two Partner Punch Metcon (Time) For time In order of your own choosing, complete each movement before moving on to the next, one partner working at a time. After each movement, complete 20

CrossFit Siloam Springs – CrossFit Metcon (Time) For time In order of your own choosing, complete each movement before moving on to the next, one partner working at a time. After each movement, complete

20 Minute AMRAP Weightlifting Power Clean (10m EMOM touch & go@55%) Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP Minute 1 – 10 DB Push Ups then with remain time do max DB Clean

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (10m EMOM touch & go@55%) Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP Minute 1 – 10 DB Push Ups then with remain time do max

4 Rounds for Time Weightlifting Deadlift (3×3) Metcon Metcon (Time) 4 RFT 200m run/row 7 C2B 14 front squats 115/75