CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×2) Front Squat (3×2) Metcon Metcon (Time) Job’s Challenge 3 Rounds for Time In teams of 3 20 Burpees 15 Pull-Ups 60 Jumping Lunges 25 Push-Ups

Partner WOD

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 200m Run/Row 30 DU 12 Snatch 55/75 12 OH Squats 30 Sync Step Ups 200m Run/Row 30 DU 9 Snatch 65/95 9 OH Squats 30 Sync

9-6-3 Weightlifting Metcon Cluster – work up to a heavy triple "touch and go" Metcon Metcon (Time) Row 1k buy in Followed by 9/6/3 Thrusters 135/95 Ring MU Buy out 25 burpees

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) Trunk work, your choice Metcon Metcon (Time) 5 Rounds for Time 400m row or run as RX 4 TGU 53/35 Buy out. accumulate 120 sec

Chelsea Metcon 20m Personal Goals Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats

CrossFit Siloam Springs – CrossFit Metcon (No Measure) 20m Personal Goals Metcon Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats

15 Minute Lifts Weightlifting Snatch (15m Heavy Single) Clean and Jerk (15m Heavy Single) Deadlift (15m Heavy Deadlift)