CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Kettlebell Swings 1.5/1 RX, 2/1.5 RX+ 15 GHDs 10 Ring Rows Metcon (AMRAP – Rounds and Reps) 8

Kalsu Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) Metcon

CrossFit Siloam Springs – CrossFit Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July

8 Minute AMRAP Weightlifting Clean and Jerk (20 Minute EMOM Clean & Jerk) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Power Clean 95/65 15 Kettlebell Swings 1.5/1 20 Sit-ups 25

CrossFit Siloam Springs – CrossFit Weightlifting Clean and Jerk (20 Minute EMOM Clean & Jerk) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Power Clean 95/65 15 Kettlebell Swings 1.5/1 20

21-15-9 Weightlifting Snatch (20 min EMOM, Start light get heavy) Metcon Metcon (Time) 21-15-9 Deadlift 315/205 Box jumps 30/24 10 min cap

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (20 min EMOM, Start light get heavy) Metcon Metcon (Time) 21-15-9 Deadlift 315/205 Box jumps 30/24 10 min cap

Murph Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael