15 Minute AMRAP Superset Front Squat (4×10 @50%) Push Press (4×10@50%) Metcon (Time) RX 2 rounds for time of: 40 GHD sit-ups 50 hip extensions 60 assisted single-leg squats RX+ 2 rounds for time

CrossFit Siloam Springs – CrossFit Superset Front Squat (4×10 @50%) Push Press (4×10@50%) Metcon (Time) RX 2 rounds for time of: 40 GHD sit-ups 50 hip extensions 60 assisted single-leg squats RX+ 2 rounds

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

7 Minute AMRAP Superset Back Squat (4×10@50%) Bench Press (4×10@50%) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 5 box jumps 3 cleans Women 24-in.

CrossFit Siloam Springs – CrossFit Superset Back Squat (4×10@50%) Bench Press (4×10@50%) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 7 minutes of: 5 box jumps 3 cleans

Partner WOD Weightlifting Snatch (Single@90%) Clean and Jerk (Single@90%) Front Squat (Single@90%) Metcon Metcon (AMRAP – Reps) Partner WOD 20 Minute Partner AMRAP 150 Wall Balls (20/14) 100 GHD Sit Ups 75 Burpee Box