CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Frannie 21-15-9 Thrusters 95/65 Pull-Ups then 50-40-30-20-10 Double Unders Sit Ups

Frannie Metcon Metcon (Time) Frannie 21-15-9 Thrusters 95/65 Pull-Ups then 50-40-30-20-10 Double Unders Sit Ups

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) Hspu/handstand walk Skill work Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

Grace Skill Metcon Hspu/handstand walk Skill work Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 100 sit-ups 90 lunges 800 meter run each runs 200 at a time 70 empty bar thrusters 60 pull-ups 50 box jumps 40 burpees

Partner WOD Metcon Metcon (Time) Partner WOD 100 sit-ups 90 lunges 800 meter run each runs 200 at a time 70 empty bar thrusters 60 pull-ups 50 box jumps 40 burpees 30 dB snatches

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps Lunge plus PVC Pass Throughs Weightlifting Front Squat (3×2@90%) Shoulder Press (3×2@90%) Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of:

CrossFit Open 15.4 Warm-up Warm-up 2 Laps Lunge plus PVC Pass Throughs Weightlifting Front Squat (3×2@90%) Shoulder Press (3×2@90%) Metcon CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3 Handstand Push-ups 3