3 Rounds for Time Weightlifting Snatch (20m EMOM bar- 90%) Metcon Metcon (Time) 3 Rounds for Time 800m Run 15 KBS 2/1.5 15 T2B

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (20m EMOM bar- 90%) Metcon Metcon (Time) 3 Rounds for Time 800m Run 15 KBS 2/1.5 15 T2B

21-15-9 Weightlifting Bench Press (5×5) OR Push Press (5×5) Superset Metcon (Weight) Prowler drives. 10 yards down and back. Add weight each time. Score total weight of all 5 trips Metcon Metcon (Time) 21/15/9

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (5×5) OR Push Press (5×5) Superset Metcon (Weight) Prowler drives. 10 yards down and back. Add weight each time. Score total weight of last trip Metcon

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (AMRAP – Reps) Tabata 16 Minutes of: 20 Seconds of work 10 Seconds of rest Air Squats Burpees Kettlebell Swings Box Jumps

Tabata Deadlift Gymnastics Metcon (Distance) WOD 1 – Seated Box Jump 2RM (Top of thighs 1" below parallel) Metcon Metcon (AMRAP – Reps) WOD 2 – Tabata Deadlift Challenge Start the clock and perform

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (Distance) WOD 1 – Seated Box Jump 2RM (Top of thighs 1″ below parallel) Metcon Metcon (AMRAP – Reps) WOD 2 – Tabata Deadlift Challenge Start the

Partner WOD Weightlifting Back Squat (3×5 add from last week) Metcon Metcon (Time) Partner WOD 100 dubs/300 singles 90 Pass the wallball sit-ups 20/14 80 Step Ups 24/20 70 Kettlebell Swings 1.5/1 60 Wallballs