CrossFit Siloam Springs – CrossFit 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

Support Your Local Box WOD 1 Weightlifting Thruster (3×5@75%-80%) Metcon Support Your Local Box Workout 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left

CrossFit Siloam Springs – CrossFit Weightlifting Thruster (3×5@75%-80%) Metcon Support Your Local Box Workout 1 (AMRAP – Reps) 10-min. AMRAP: 10 squats 9 dumbbell snatches, right arm 10 push-ups 9 dumbbell snatches, left arm

AMRAPS 1 & 2 Metcon Metcon (AMRAP – Rounds and Reps) WOD 1 12 Minute AMRAP RX 5 CTB 10 Push Up on bar 15 Squat (95/65) RX+ 5 bar MU 10 Ring Push

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) WOD 1 12 Minute AMRAP RX 5 CTB 10 Push Up on bar 15 Squat (95/65) RX+ 5 bar MU 10 Ring

For Time Metcon Metcon (Time) 100 double unders 90 deadlifts 135/95 80 step up on box 70 calorie row 60 Shoulder to Overhead 135/95) 50 Swings (2/1.5) 40 med ball cleans 30 lateral bench

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 double unders 90 deadlifts 135/95 80 step up on box 70 calorie row 60 Shoulder to Overhead 135/95) 50 Swings (2/1.5) 40 med ball cleans

For Time Gymnastics Metcon (3 Rounds for reps) 3 x max strict pull-ups Metcon (3 Rounds for reps) 3 x 25 ghd situps Metcon Metcon (Time) For Time 15 clean/jerk 135/95 15 burpee box