CrossFit Siloam Springs – CrossFit LT Metcon Metcon (AMRAP – Rounds and Reps) 15 minute amrap 9 db thrusters 45 singles 15 sit-ups After each round completed do 6 burpees

CrossFit Siloam Springs – CrossFit Weightlifting Pendlay Row (@50%) OR Barbell Row (@50%) Gymnastics Chin-Up (3x MAX reps) Metcon Metcon (Time) 5 Rounds for Time Every 3 minutes, perform: 9 Dumbbell Thrusters (2×50/35 lb)

5 Rounds for Time Weightlifting Pendlay Row (@50%) OR Barbell Row (@50%) Gymnastics Chin-Up (3x MAX reps) Metcon Metcon (Time) 5 Rounds for Time Every 3 minutes, perform: 9 Dumbbell Thrusters (2×50/35 lb) 45