CrossFit Siloam Springs – CrossFit 20 MIN EMOM C&J Work up to weight & hold for 20 Pick a partner & observe each other’s form Metcon (Time) 30 Front Squats 135/95 60 GHDs Break

15 Min AMRAP Deadlift (3 x 3) Heavier than 6/17/20 Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12 KB swings 53/35 12 HR push ups 12 OH plate lunges 35/25 36 DU/120

CrossFit Siloam Springs – CrossFit Deadlift (3 x 3) Heavier than 6/17/20 Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12 KB swings 53/35 12 HR push ups 12 OH plate lunges 35/25

weightlifting & WOD Back Squat (3×3) Add weight! 80%+ Metcon (Time) 15 min time cap (using minute clock) 8 rounds for time At top of each minute complete: 5 thrusters 75/55 5 burpees 5

CrossFit Siloam Springs – CrossFit Back Squat (3×3) Add weight! 80%+ Metcon (Time) 16 min time cap (using minute clock) 9 rounds for time At top of each minute complete: 4 thrusters 75/55 4

Partner WOD Metcon (Time) 1 partner works at a time 10 100m run/row = 1000m total (7 Burpees/partner segment for non-runner/rower=RX+) 20 ring dips (strict=RX+) 30 Pullups (C2B=RX+) 40 Front Squats 115/75 (135/95=RX+) 50

CrossFit Siloam Springs – CrossFit Metcon (Time) 1 partner works at a time 10 100m run/row = 1000m total (7 Burpees/partner segment for non-runner/rower=RX+) 20 ring dips (strict=RX+) 30 Pullups (C2B=RX+) 40 Front Squats

Last Man/Women Standing Weightlifting Hang Power Snatch (20 EMOM) Metcon Metcon (Time) Last Person Standing: Power Snatch 75/55 Clock starts… 50 reps for time(1A) Score your time Metcon (AMRAP – Reps) Last Person Standing(2A):