CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (4×10@55%) Bench Press (4×10@55%) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 5 Overhead Squats 95/65 15 Calorie Row

Partner WOD Weightlifting Snatch (1×5@75%) Clean and Jerk (1×5@75%) Front Squat (1×5@75%) Metcon Metcon (Time) Partner WOD

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (1×5@75%) Clean and Jerk (1×5@75%) Front Squat (1×5@75%) Metcon Metcon (AMRAP – Reps) Batman and Robin 26 minute AMRAP One round each partner: Partner A rows 400M

Secret Service Snatch Test Weightlifting Back Squat (1×5@75%) Bench Press (1×5@75%) Deadlift (1×5@75%) Metcon Secret Service Snatch Test (AMRAP – Reps) The objective: 200 reps in 10 minutes Kettlebell Power Snatch (1.5/1.0)

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (1×5@75%) Bench Press (1×5@75%) Deadlift (1×5@75%) Metcon Secret Service Snatch Test (AMRAP – Reps) The objective: 200 reps in 10 minutes Kettlebell Power Snatch (1.5/1.0)

CrossFit Siloam Springs – CrossFit LT Metcon (AMRAP – Rounds and Reps) 17 minute amrap 50 feet walking lunges 20 hang cleans 15 assisted dips Extra Credit Metcon (No Measure) Lunge 400M to 800M

Ring Dip/Hang Clean Ladder Metcon (Time) Ring-dip ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are

CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Rounds and Reps) Ring-dip ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing