CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (Heavy Single ) Push Press (Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 25 swings 2/1.5 25 Wallball weighted sit-ups (20/14) 25

3 Rounds for Time Weightlifting Power Clean (3×3@80%) Metcon Metcon (Time) 3 Rounds for Time 21 Power Cleans 115/85 15 Push Ups 9 Alternating Dumbbell Thrusters 45/35

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (3×3@80%) Metcon Metcon (Time) 3 Rounds for Time 21 Power Cleans 115/85 15 Push Ups 9 Alternating Dumbbell Thrusters 45/35

21-15-9 Weightlifting Back Squat (Heavy Single) Metcon Metcon (Time) 21-15-9 Calorie Row Box Jumps 24/20 Med ball Cleans 20/14

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Heavy Single) Metcon Metcon (Time) 21-15-9 Calorie Row Box Jumps 24/20 Med ball Cleans 20/14

Bell Metcon Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185# In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January

CrossFit Siloam Springs – CrossFit Metcon Bell (Time) 3 Rounds for time of: 21 Deadlifts, 185# 15 Pull-ups 9 Front Squats, 185#In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie,

Interval Training Metcon Metcon (AMRAP – Reps) Starting with a 3 minute timer EMOM: Minute 1-20 seconds of max Push Ups Minute 2-20 seconds of max Sit Ups Minute 3-20 seconds of max Air