Row work & Single Db Cardio Metcon Metcon (Calories) 12 Min Row for Cals work 40 seconds rest 20 seconds Metcon (AMRAP – Reps) AMRAP in 15 minutes (Reps) 2 Cycles of: 50 ft

Announcements We will have limited classes today (Wed) – Noon class only. Stay safe! CrossFit Siloam Springs – CrossFit Metcon (Calories) 12 Min Row for Cals work 40 seconds rest 20 seconds Metcon (AMRAP

CrossFit Siloam Springs – CrossFit LT Metcon (Time) Partner WOD 4 Rounds for Time 30 Sit-Ups 30 Dumbbell Snatch 30 Wallballs 130 Singles

CrossFit Siloam Springs – CrossFit Metcon (Time) Partner WOD One partner works at a time Buy In: 100 DU Then, 2 Rounds for Time: 20 T2B 20 Step-ups 24/20 20 Chin Over Bar Pullups

Partner WOD Noon Class ONLY (No morning/evening classes) Metcon (Time) Partner WOD One partner works at a time Buy In: 100 DU Then, 2 Rounds for Time: 20 T2B 20 Step-ups 24/20 20 Chin

CrossFit Siloam Springs – CrossFit Weightlifting Clean (Heavy Single) Front Squat (Heavy Single) Metcon Metcon (AMRAP – Reps) In teams of 3 Buy in 200 DU/400 Singles 20m AMRAP Partner 1 rows 200 m

Partner WOD Weightlifting Clean (Heavy Single) Front Squat (Heavy Single) Metcon Metcon (Time) Partner WOD

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 min EMOM snatch. Start with an empty bar and end heavy. Snatch Metcon CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters