CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) Power Snatch 20 min EMOM Power Snatch Metcon Metcon (Time) 15-9-6 Snatch 135/95 burpees Box jumps 36/30

EMOM Weightlifting Metcon 20 min EMOM. Power Clean Start light and work up heavy Power Clean (Weight) Metcon Metcon (AMRAP – Reps) EMOM(with a partner) in 8 Minutes 5 Deadlifts (each, consecutive) From minute

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 min EMOM. Power Clean Start light and work up heavy Power Clean Metcon Metcon (AMRAP – Reps) EMOM(with a partner) in 8 Minutes 5

20 Rounds for Time Metcon Metcon (Time) 20 RFT 5 pull-ups 10 push-ups 15 air squats

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 20 RFT 5 pull-ups 10 push-ups 15 air squats

Partner WOD CFSS Partner Triple Set Suicide Sprint (Time) Buy In: 10 Burpee Suicide Sprints (4 burpees/sprint) 3 rounds: 20 Pull-ups 8 Box pike PU/HSPU 20 DB OH lunges 1@35/25 8 Man-makers 2@35/25 20

CrossFit Siloam Springs – CrossFit CFSS Partner Triple Set Suicide Sprint (Time) Buy In: 10 Burpee Suicide Sprints (4 burpees/sprint) 3 rounds: 20 Pull-ups 8 Box pike PU/HSPU 20 DB OH lunges 1@35/25 8

Partner WOD Metcon Metcon (Time) Partner WOD. Buy in 300 Double Unders Then 100 Dumbbell Lunge (35/25) 100 GHD sit-ups 100 swings (53/35) 100 step ups (24/20) Buy out 2k row