CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (5×5) Metcon Metcon (Time) 7 rounds of Cindy 5 pull-ups 10 pushups 15 air squats

7 Rounds of Cindy Weightlifting Bench Press (5×5) Metcon Metcon (Time) 7 rounds of Cindy 5 pull-ups 10 pushups 15 air squats

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Use a single barbell all throughout the workout. Athletes must change their own

PROGRESSIVE DT Metcon Metcon (Time) 5 Rounds for Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Use a single barbell all throughout the workout. Athletes must change their own weights. RX+ Round

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) WOD 1 15/9/6/3 Toes to bar Power snatch (135/95) Metcon (AMRAP – Rounds and Reps) WOD 2 10 min AMRAP 10 thrusters(135/95) 10 swings (2/1.5) 10

WOD 1 and WOD 2 Metcon Metcon (Time) WOD 1 15/9/6/3 Toes to bar Power snatch (135/95) Metcon (AMRAP – Rounds and Reps) WOD 2 10 min AMRAP 10 thrusters(135/95) 10 swings (2/1.5) 10

CrossFit Open 20.3 Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups

CrossFit Siloam Springs – CrossFit Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9