CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) All 3 athletes working at the same time, follow the leader style. WOD 1 (A) 5 Rounds 3 DB Thrusters 50/35 3 burpees box overs 3

3 Person Team Partner WOD Metcon Metcon (Time) All 3 athletes working at the same time, follow the leader style. WOD 1 (A) 5 Rounds 3 DB Thrusters 50/35 3 burpees box overs 3

CrossFit Siloam Springs – CrossFit PAMC PAMC – 3X10 (Weight) We are into the meat of the program. Continue to add weight on every exercise at every opportunity. On an 80 second clock (36

PAMC PAMC PAMC – 3X10 (Weight) We are into the meat of the program. Continue to add weight on every exercise at every opportunity. On an 80 second clock (36 min ttl), complete: Back

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner wod 100 sit-ups 90 lunges 800 meter row 70 empty barbell thrusters 60 ringrows 50 step ups (20 inches for everyone) 40 burpees 30 kb

Partner WOD Metcon Metcon (Time) Partner wod 100 sit-ups 90 lunges 800 meter row 70 empty barbell thrusters 60 ringrows 50 step ups (20 inches for everyone) 40 burpees 30 kb snatch 1.5/1 20

As Far As Possible Metcon Metcon (AMRAP – Rounds and Reps) As a team of 2 Get as far as possible in 35 minutes 3 Rounds: 40 Wallballs 30 Pull Ups 20 Deadlifts (225/135)

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) As a team of 2 Get as far as possible in 35 minutes 3 Rounds: 40 Wallballs 30 Pull Ups 20 Deadlifts