4 Rounds for Time Weightlifting Metcon 15 minutes of hang snatch Work up to 70-75% of you max and work that for 15 minutes ( lots of technique work) Hang Snatch (Weight) Metcon Metcon

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP. Synchronized movements across the board 25 sit-ups 20 step ups (24/20) 15 DB thrusters (35/25) 10 behind neck snatch

Partner WOD

CrossFit Siloam Springs – CrossFit PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of

PAMC PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of work and transition to

For Time Weightlifting Metcon 20 min EMOM Clean Start empty bar and work up Clean (Weight) Metcon Metcon (Time) For Time 21 clean (135/95) 100 DU 15 clean (135/95) 50 DU 9 clean 25

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 min EMOM Clean Start empty bar and work up Clean Metcon Metcon (Time) For Time 21 clean (135/95) 100 DU 15 clean (135/95) 50

4 Rounds for Time Metcon Metcon (Time) 4RFT Row for calories (20/17) 15 meter handstand walk 5MU (ring)