CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) For time 100 singles 80 sit-ups 70 airsquats 60 db push press 50 stepups 40 knees to chest 30 kbs 20 push-ups 10 lateral jumps

Joseva Weightlifting Clean (heavy Single) Metcon 20 Minute EMOM Clean Start with an empty bar Work up to a heavy single Metcon Metcon (Time) JOSEVA 15-12-9 Bench Press Deadlift Power Clean Men-body weight Women-75%

CrossFit Siloam Springs – CrossFit Weightlifting Clean (heavy Single) Metcon (No Measure) 20 Minute EMOM Clean Start with an empty bar Work up to a heavy single Metcon Metcon (Time) JOSEVA 15-12-9 Bench Press