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

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 100 – Will Jump For Pie(Singles Unders) 90 – Ham Strongs(Air Squats) 80 – Row Your Mayflower(calories) 70 – Burpee Up My Dinner 60

Thanksgiving Partner WOD Metcon Metcon (Time) Partner WOD 100 – Will Jump For Pie(Singles Unders) 90 – Ham Strongs(Air Squats) 80 – Row Your Mayflower(calories) 70 – Burpee Up My Dinner 60 – Pass

CrossFit Siloam Springs – CrossFit Weightlifting Hang Power Clean Metcon (No Measure) 20 min EMOM. Hang power clean start empty bar work up Metcon Metcon (Time) Buy in 50 DU 21/15/9 Toes to bar

21/15/9 Weightlifting Hang Power Clean (Weight) Metcon 20 min EMOM. Hang power clean start empty bar work up Metcon Metcon (Time) Buy in 50 DU 21/15/9 Toes to bar Box jumps 24/20 KB swings

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

PAMC PAMC PAMC (Weight) Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of work and transition to

4 Rounds for Time Weightlifting Metcon 15 minutes of hang snatch Work up to 70-75% of you max and work that for 15 minutes ( lots of technique work) Hang Snatch (Weight) Metcon Metcon