CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Heavy Single 85%-90%) Bench Press (Heavy Single 85%-90%) Metcon Metcon (Time) 10 rounds of Cindy 5 pull-ups 10 pushups 15 air squats Home WOD Metcon (Time)

Partner WOD

CrossFit Siloam Springs – CrossFit

20m AMRAP Warm-up Warm-up 20m Personal Goals Metcon Metcon (AMRAP – Rounds and Reps) 20m AMRAP 10 strict knees to elbows 20 Pistols alternating 30 foot handstand walk

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 20m Personal Goals Metcon Metcon (AMRAP – Rounds and Reps) 20m AMRAP 10 strict knees to elbows 20 Pistols alternating 30 foot handstand walk

For Time Weightlifting Clean and Jerk (Heavy Single) Deadlift (Heavy Double) Metcon Metcon (Time) For Time 45 Double Unders 45 Squat Cleans 135/95 45 Rip Dips 45 Double Unders

CrossFit Siloam Springs – CrossFit Weightlifting Clean and Jerk (Heavy Single) Deadlift (Heavy Double) Metcon Metcon (Time) For Time 45 Double Unders 45 Squat Cleans 135/95 45 Ring Dips 45 Double Unders

CrossFit Open 13.1 Weightlifting Snatch (Heavy Single) Metcon CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6" target 30 Snatches, 75# / 45# 30 Burpees to