CrossFit Siloam Springs – CrossFit Metcon (Time) One partner works at a time Divide reps and order how you wish 60 Hang Power Cleans 95/65 70 step-ups 20″ 80 GHD 9 x 100m run/row

30 min work on weaknesses/mobility & 2 round WOD EMOM clock will run— Consider 10-12 min EMOM of: pull-up negatives/ring dips if pre-pull-up kipping/butterfly pull-up work T2B work 5-10 reps/min ring/bar MU WB (5-10

CrossFit Siloam Springs – CrossFit Grab a partner & pick a skill or two Ask your coach if you need direction Move forward in your training! EMOM clock will run— Consider 6, 8, 10,

Front Squat & Descending Reps Front Squat (3 x 3 ) Add weight Metcon (Time) 3 Descending Rep Rounds, Increasing Weight Rd 1: 40 DU (3x singles = scaled) 20 G2O 95/65 20 T2B

CrossFit Siloam Springs – CrossFit Front Squat (3 x 3 ) Add weight Metcon (Time) 3 Descending Rep Rounds, Increasing Weight Rd 1: 40 DU (3x singles = scaled) 20 G2O 95/65 20 T2B

WOD Pendlay Row (3 x 5) Metcon (Time) Buy-in 35 DU (100 singles=RX) 2 RFT 20 each WB 20/14# ring rows (kipping=scaled for guys) Alternating DB snatch 50/35# DB Weighted Step-up 24/20, 50/35# (single)

CrossFit Siloam Springs – CrossFit Snatch (20 MIN EMOM) Start with bar and work up to challenging weight Metcon (Time) For Time 400 M Row BUY IN 5 Rounds 7 Squat Snatch 115/75 7

Core Work, Deadlift, & 10 min WOD Warm-up Skill-building, core work 2×3 rounds of hollow rock/ superman holds first set of 3, hold 5 counts each last set hold 7 counts each Deadlift (3