CrossFit Siloam Springs – CrossFit Weightlifting Pendlay Row (3×8) 3x Max Chin-Ups 3 Rounds of Max Chin-Ups Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 20 Step

AMRAP Weightlifting Push Press (3×8) Bench Press (3×8) Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 10 Thursters 135/95 15 GHDs 5 Minute Rest Metcon (AMRAP – Rounds and Reps) 7 Minute

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (3×8) Bench Press (3×8) Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 10 Thrusters 135/95 15 GHDs 5 Minute Rest Metcon (AMRAP – Rounds

2 Rounds for Time Metcon

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 2 Rounds 28 ring push-ups 21 deadlifts 165/115 15 pull-ups 9 front squats 165/115 6 Toes to Bar 3 S20 165/115

Partner WOD CFSS Row & Go Partner WOD (Time) For Time, Share the reps & the fun: 60 DU or 150 Singles 30 cal row 30 burpee box-overs 40 cal row 40 WB 30

CrossFit Siloam Springs – CrossFit CFSS Row & Go Partner WOD (Time) For Time, Share the reps & the fun: 60 DU or 150 Singles 30 cal row 30 burpee box-overs 40 cal row

1k Row Weightlifting Metcon 30 min to work. Don’t have to get heavy. Just work in the coordination of the movements Split clean left Split clean right Jerk left Jerk right Gymnastics Metcon 15