CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) Primal Complex 3 Rounds 6 Front Squats 6 Back Squats 6 Lungs 6 Step Ups with knee raise Metcon Metcon (Weight) 12 Minute EMOM

4 Rounds for Time PALP Back Squat (3×5 +5) Push Press (3×5 +5) PAINTP Metcon (Weight) 15 Min EMOM, start at 80% and work up each min to a new max Metcon Metcon (Time)

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 9 Power Cleans 135/95 RX+155/110 12 Barbell Pushups 15 Bar Facing Burpees PALP Power Clean (5×3 +5)

12 Minute AMRAP Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 9 Power Cleans 135/95 RX+155/110 12 Barbell Pushups 15 Bar Facing Burpees PALP Power Clean (5×3 +5)

13.2 Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24" / 20" PALP Back

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 2 minutes of jump rope 3 Rounds 10 squats 10 push-ups 10 walking lunges 10 sit-ups Metcon (AMRAP – Reps) 3 Rounds for Reps

CrossFit Siloam Springs – CrossFit Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″

CrossFit Siloam Springs – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn