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

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP. Synchronized movements across the board 25 sit-ups 20 step ups (24/20) 15 DB thrusters (35/25) 10 behind neck snatch

Partner WOD

CrossFit Siloam Springs – CrossFit 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

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

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20 min EMOM Clean Start empty bar and work up Clean Metcon Metcon (Time) For Time 21 clean (135/95) 100 DU 15 clean (135/95) 50

For Time Weightlifting Metcon 20 min EMOM Clean Start empty bar and work up Clean (Weight) Metcon Metcon (Time) For Time 21 clean (135/95) 100 DU 15 clean (135/95) 50 DU 9 clean 25

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 minute amrap 200 meter run 10 alternating db snatch 50/35 15 ghd’s 20 kb deadlifts 2/1.5