CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Rounds for Time Beginning of each Round 15 Burpees 15 Sit-Ups R1) 25 Shoulder to Overhead R2) 20 Deadlift R3) 15 Clean and Jerk R4)

Big Nasty Weightlifting Power Clean (20m EMOM) Metcon Big Nasty (Time) 3 Rounds for Time 7 Ring Muscle Ups 50 Air Squats 10 Hang Power Snatches 115/80

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (20m EMOM) Metcon Big Nasty (Time) 3 Rounds for Time 7 Ring Muscle Ups 50 Air Squats 10 Hang Power Snatches 115/80

20 Minute AMRAP Weightlifting Back Squat (Heavy Triple) Metcon Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20 dumbbell weighted lunges 20 dumbbell shoulder presses 200-meter row 50/35

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Heavy Triple) Metcon Metcon (AMRAP – Rounds) Complete as many rounds as possible in 20 minutes of: 20 dumbbell weighted lunges 20 dumbbell shoulder presses 200-meter

Partner WOD Metcon Metcon (Time) Partner WOD 3 Rounds for Time 30 KB Swings 1.5/1 30 Push Ups 30 Box Step Overs 24/20 30 Burpees 30 Sit Ups Partner 1 works one minute Partner

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 3 Rounds for Time 30 KB Swings 1.5/1 30 Push Ups 30 Box Step Overs 24/20 30 Burpees 30 Sit Ups Partner 1 works

10 Rounds for Reps Weightlifting Deadlift (3×3@75% or 5# more than last week) Metcon Metcon (AMRAP – Reps) 10 Rounds for Reps Start a 20 minute timer 1 minute of work 1 minute of