CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) WOD 1 50/10, 40/20, 30/30, 20/40, 10/50 Air Squats Sit-Ups Weightlifting Metcon (No Measure) 15 Minute EMOM Start with empty barbell and work up to a

WOD 1 and 2 Metcon Metcon (Time) WOD 1 50/10, 40/20, 30/30, 20/40, 10/50 Air Squats Sit-Ups Weightlifting Metcon 15 Minute EMOM Star with empty barbell and work up to a heavy Power Snatch

CrossFit Siloam Springs – CrossFit Weightlifting Overhead Squat (5×5@90%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 4 Power Cleans 185/135 40 Double Unders

10 Minute AMRAP Weightlifting Overhead Squat (5×5@90%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 4 Power Cleans 185/135 40 Double Unders

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×3@85%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 kB deadlift (1.5/1.0) 15 box jumps (24/20) 15 kB swings (1.5/1.0) 15 wallball (20/14)

12 Minute AMRAP Weightlifting Deadlift (3×3@85%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 kB deadlift (1.5/1.0) 15 box jumps (24/20) 15 kB swings (1.5/1.0) 15 wallball (20/14)

CrossFit Siloam Springs – CrossFit Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Masters

CrossFit Open 20.1 Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Masters (55+) (Time)