CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) All 3 athletes working at the same time, follow the leader style. WOD 1 (A) 5 Rounds 3 DB Thrusters 50/35 3 burpees box overs 3

3 Person Team Partner WOD Metcon Metcon (Time) All 3 athletes working at the same time, follow the leader style. WOD 1 (A) 5 Rounds 3 DB Thrusters 50/35 3 burpees box overs 3

CrossFit Siloam Springs – CrossFit PAMC PAMC – 3X10 (Weight) We are into the meat of the program. Continue to add weight on every exercise at every opportunity. On an 80 second clock (36

PAMC PAMC PAMC – 3X10 (Weight) We are into the meat of the program. Continue to add weight on every exercise at every opportunity. On an 80 second clock (36 min ttl), complete: Back

Partner WOD Metcon Metcon (Time) Partner wod 100 sit-ups 90 lunges 800 meter row 70 empty barbell thrusters 60 ringrows 50 step ups (20 inches for everyone) 40 burpees 30 kb snatch 1.5/1 20

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner wod 100 sit-ups 90 lunges 800 meter row 70 empty barbell thrusters 60 ringrows 50 step ups (20 inches for everyone) 40 burpees 30 kb

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) As a team of 2 Get as far as possible in 35 minutes 3 Rounds: 40 Wallballs 30 Pull Ups 20 Deadlifts

As Far As Possible Metcon Metcon (AMRAP – Rounds and Reps) As a team of 2 Get as far as possible in 35 minutes 3 Rounds: 40 Wallballs 30 Pull Ups 20 Deadlifts (225/135)