CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Heavier Then Last Week) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap 5 ring push ups 10 ghds 15 box jumps 24/20 20 kbs 1.5/1

Lunge Weightlifting Front Squat (@70-80%) Metcon Metcon 400 Meter Lunge

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (@70-80%) Metcon Metcon (No Measure) 400 Meter Lunge

Isabel Weightlifting Snatch (20 EMOM) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (20 EMOM) Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#

Partner WOD Metcon Metcon (Time) 100 sit-ups 90 hang power clean 95/65 80 step ups 24/20 70 shoulder to overhead 95/65 60 bar over burpees 50 front squats 95/65 40 swings 1.5/1.0 30 snatch

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 sit-ups 90 hang power clean 95/65 80 step ups 24/20 70 shoulder to overhead 95/65 60 bar over burpees 50 front squats 95/65 40 swings

5 Rounds Weightlifting Back Squat (3×3) Metcon Metcon (Time) 5 Rounds 5 Deadlift 275/185 rx+ 315/205 5 Hspu rx+strict hspu 5 Box jumps 30/24 rx+36/30 5 Toes to ring rx+strict