10 Minute AMRAP Weightlifting Back Squat (3×5) Metcon Metcon (Time) Every min on the minute. 10 unbroken wallball shots (20/14) No resting on any sets. Continue for 10 minutes. Penalty 1 – for every

CrossFit Siloam Springs – CrossFit Metcon (Time) Buy-In: Plate Pass 35/25 4 RFT 16 Pull-ups/Ring Rows 16 Partner WB situps 20/14 16 HPC 115/75 16 BJ 30/24 32 DU / 100 singles Plate pass:

Partner WOD 4 RFT Metcon (Time) Buy-In: Plate Pass 35/25 4 RFT 16 Pull-ups/Ring Rows 16 Partner WB situps 20/14 16 HPC 115/75 16 BJ 30/24 32 DU / 100 singles Plate pass: Partner

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (1×5) Metcon Metcon (Time) For Time 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 10 Burpees (after each set) With a running clock, as fast as possible perform the prescribed work in

The Happening Weightlifting Deadlift (1×5) Metcon Metcon (Time) For Time 10-20-30-40-50-60-70-80-90-100 Alternating Lunges 10 Burpees (after each set) With a running clock, as fast as possible perform the prescribed work in the order written.

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5) Metcon Metcon (Time) Leon Smith Jr (Fitness Hero WOD) 20 Toes to Bars 20 Shoulder to Overheads 20 Handstand Push Ups 20 Overhead Squats 20

Leon Smith Jr Weightlifting Bench Press (3×5) Metcon Metcon (Time) Leon Smith Jr (Fitness Hero WOD) 20 Toes to Bars 20 Shoulder to Overheads 20 Handstand Push Ups 20 Overhead Squats 20 Double Unders

Partner WOD Weightlifting Back Squat (3×5) Metcon Metcon (Time) WOD 1 Karen (break it up however you choose). 10 min cap Immediately after the 10 min cap Metcon (AMRAP – Reps) WOD 2 5