CrossFit Siloam Springs – CrossFit Warm-up Weightlifting Clean (Heavy Clean) Metcon Metcon (Time) 20 clean jerk (95/65) 20 double unders 15 clean jerk (135/95) 30 double unders 10 clean jerk(165/115) 40 double unders 5

22 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP 1 Mile Run then AMRAP of: 1 Deadlift 345/240 34 Wall Balls 20/14

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP 1 Mile Run then AMRAP of: 1 Deadlift 345/240 34 Wall Balls 20/14

Weighted Pull-Ups Weightlifting Bench Press (3×2) Push Press (3×2) Metcon Metcon (Weight) Weighted Pull-Up 5 Rep Max Metcon (Weight) Weighted Pull-Up 3 Rep Max Metcon (Weight) Weighted Pull-Up 1 Rep Max

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×2) Push Press (3×2) Metcon Metcon (Weight) Weighted Pull-Up 5 Rep Max Metcon (Weight) Weighted Pull-Up 3 Rep Max Metcon (Weight) Weighted Pull-Up 1 Rep Max

2 Rounds for Time Weightlifting Metcon 20 Minute to work up to a heavy single Snatch Snatch (Heavy Single) Metcon Metcon (Time) 2 Rounds for Time 200m Run 7 Muscle-Ups 200m Run 7 Handstand

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 Minute to work up to a heavy single Snatch Snatch (Heavy Single) Metcon Metcon (Time) 2 Rounds for Time 200m Run 7 Muscle-Ups 200m

Job’s Challenge Weightlifting Back Squat (3×2) Front Squat (3×2) Metcon Metcon (Time) Job’s Challenge 3 Rounds for Time In teams of 3 20 Buprees 15 Pull-Ups 60 Jumping Lunges 25 Push-Ups 1,000 meter Row