Ellen Metcon Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters. ♀ 35-lb. DBs ♂

CrossFit Siloam Springs – CrossFit Metcon Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the thrusters.

Back Squat Bench & Metcon Back Squat (3×5) Bench Press (3×5) Metcon (Time) 5 rounds for time: 5 ring dips 5 pullups 5 HSPU 5 box jumps 24/20 RX+ = strict – dips, Pullups

CrossFit Siloam Springs – CrossFit Back Squat (3×5) Bench Press (3×5) Metcon (Time) 5 rounds for time: 5 ring dips 5 pullups 5 HSPU 5 box jumps 24/20 RX+ = strict – dips, Pullups

Snatch work + 20 Min AMRAP Power Snatch (Weight) 15 Min EMOM 2 Rep @ 75% Metcon (AMRAP – Rounds and Reps) AMRAP 20 mins 6 Power Cleans 135/95 9 Toes to Bar 12

CrossFit Siloam Springs – CrossFit Power Snatch 15 Min EMOM 2 Rep @ 75% Metcon (AMRAP – Rounds and Reps) AMRAP 20 mins 6 Power Cleans 135/95 9 Toes to Bar 12 Bar Over

Mobility Recovery Workshop Metcon (Time) 4 Rounds 400m run/row 5 Deadlifts 245/165 Buyout: 100 DU (300 Singles ok)

CrossFit Siloam Springs – CrossFit () Metcon (Time) 4 Rounds 400m run/row 5 Deadlifts 245/165 Buyout: 100 DU (300 Singles ok)