CrossFit Siloam Springs – CrossFit 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

7 Rounds for Reps Weightlifting Clean and Jerk (Heavy Single) Metcon Metcon (AMRAP – Reps) Every 2.5 Minutes for 7 Rounds 15 Wallballs 20/14 12/10 Calorie Row 9 Burpees Max Clean and Jerks in

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Every 2.5 Minutes for 7 Rounds 10 Wallballs 20/14 7 Calorie Row 5 Burpees Max Clean and Jerks in remaining time 65% of MAX

10,9,8,7,6,5,4,3,2,1 Weightlifting Bench Press (Weight) Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Reps of: Chin Ups Front Squat *Under 200 lbs, use 185 lbs for Front Squat.(RX) *Over 200 lbs, use 225 lbs for Front Squat.(RX+)

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (5×5) Metcon Metcon (Time) 10,9,8,7,6,5,4,3,2,1 Reps of: Chin Ups Front Squat *Under 200 lbs, use 185 lbs for Front Squat.(RX) *Over 200 lbs, use 225 lbs

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) 4rft 200 meter row 15 pull-ups/ring rows 12 knees to chest / sit-ups 9 thrusters /db thrusters 22 minute cap

20 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 200 meter row 10 power cleans 115/75 15 Russian swings 2/1.5 10 push press 115/75

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 200 meter row 10 power cleans 115/75 15 Russian swings 2/1.5 10 push press 115/75