CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 15 Minute EMOM Snatch 70% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 swings (2/1.5) 10 box jumps (24/20) 10 burpees

10 Minute AMRAP Weightlifting Metcon (Weight) 15 Minute EMOM Snatch 70% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 swings (2/1.5) 10 box jumps (24/20) 10 burpees

CrossFit Siloam Springs – CrossFit Skill Metcon (AMRAP – Reps) Death by Chest to Bar Pull-Ups Metcon Metcon (Time) 4 RFT 40 sit-ups 4 ring MU 40 double unders

4 Rounds for Time Skill Metcon (AMRAP – Reps) Death by Chest to Bar Pull-Ups Metcon Metcon (Time) 4 RFT 40 sit-ups 4 ring MU 40 double unders

Bear Complex Weightlifting Bear Complex (Weight) Power Clean Front Squat Push Press Back Squat Second Push Press

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 100 DU/300 Singles 90 Step Ups 20″ 80 KBS RX+2/1.5, RX 1.5/1 70 GHD 60 KB Snatch 50 Burpees 40 Hang Power Clean RX+165/115,

Partner WOD Metcon Metcon (Time) Partner WOD 100 DU/300 Singles 90 Step Ups 20" 80 KBS RX+2/1.5, RX 1.5/1 70 GHD 60 KB Snach 50 Burpees 40 Hang Power Clean RX+165/115, RX 135/95 30

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (Max Effort) Push Jerk (Max Effort) Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75#