CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (20 Minutes Heavy Power Clean) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 Minute AMRAP 60 dubs or 120 singles 50 sit-ups 40 kbs

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For Time 20 Back Squats (225/155 lb) 2 mile Run 20 Back Squats (225/155 lb)

LINCHPIN TEST 5 Metcon Metcon (Time) For Time 20 Back Squats (225/155 lb) 2 mile Run 20 Back Squats (225/155 lb)

CrossFit Siloam Springs – CrossFit Metcon (Time) RX 600m 60 reps 120 Du RX+ 800m both run w/ one WB 20/14 then one partner works at a time splitting reps however to complete: 80

Partner WOD Eighty Matey Metcon (Time) 800m both run w/ one WB 20/14 then one partner works at a time splitting reps however to complete: 80 power snatches 85/55 80 Wall balls 20/14 80

10 Minute AMRAP Weightlifting Front Squat (Heavy Single then 75%) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 HSPU 10 DB ground to over 50/35 (two dumbbells) 20 Dubs

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (Heavy Single then 75%) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 HSPU 10 DB ground to over 50/35 (two dumbbells) 20 Dubs

CrossFit Siloam Springs – CrossFit Metcon 5k Run (Time) Max Effort 5k Run Clean and Jerk (20m EMOM work up) Metcon (Time) Partner up, one works at a time 7 rounds for time 30