CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 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

12-9-6 Weightlifting Metcon (Weight) 3 behind neck snatch grip push press + 1 OHS from the rack. Max effort Metcon Metcon (Time) 12/9/6 Snatch 95/65 Ring dips Mandatory rest 2 min with clock running

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 3 behind neck snatch grip push press + 1 OHS from the rack. Max effort Metcon Metcon (Time) 12/9/6 Snatch 95/65 Ring dips Mandatory rest 2

WOD 1 and WOD 2 Metcon Metcon (AMRAP – Reps) Death by touch and go cleans 135/95 5 min rest after final athlete is finished 5 Minute Rest Metcon (AMRAP – Rounds and Reps)

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Death by touch and go cleans 135/95 5 min rest after final athlete is finished 5 Minute Rest Metcon (AMRAP – Rounds and Reps)

Partner WOD Weightlifting Back Squat (3×8) Front Squat (3×8) Metcon Metcon (Time) Partner WOD 150 Wallball (20/14) 90 double unders 30 GHD sit-ups

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×8) Front Squat (3×8) Metcon Metcon (Time) Partner WOD 150 Wallball (20/14) 90 double unders 30 GHD sit-ups

The Seven Metcon The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA