CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 rounds for time 300 meter run/row depending on weather 30 kbs 30 Sit-ups holding a plate 25/15 30 Db snatch alternating arms 35/25 15 Chest

Partner WOD Metcon Metcon (Time) 4 rounds for time 300 meter run/row depending on weather 30 kbs 30 Sit-ups holding a plate 25/15 30 Db snatch alternating arms 35/25 15 Chest to bar pull-ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 25 Double Unders 10 Empty Bar Good Mornings Weightlifting Deadlift (3 x 2 85%) Bench Press (3 x 2 85%) Metcon CrossFit Games

CrossFit Open 11.2 Warm-up Warm-up 3 RNFT 25 Double Unders 10 Empty Bar Good Mornings Weightlifting Deadlift (3 x 2 85%) Bench Press (3 x 2 85%) Metcon CrossFit Games Open 11.2 (AMRAP –

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 200 Meter Run/Row :30 Hand Stand Hold 10 Push Ups Skill Metcon (No Measure) Rope Climbs Metcon Metcon (Time) 21-15-9 1-2-3 21 Thrusters 1 Rope

21-15-9, 1-2-3 Warm-up Warm-up 200 Meter Run/Row :30 Hand Stand Hold 10 Push Ups Skill Metcon Rope Climbs Metcon Metcon (Time) 21-15-9 1-2-3 21 Thrusters 1 Rope Climb 15 Thrusters 2 Rope Climbs 9

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 10 Air Squats 10 Sit Ups Weightlifting Back Squat (Back Squat 3 x 2 85%) Clean and Jerk (15m EMOM) Metcon Metcon (AMRAP – Rounds

8 Minute AMRAP Warm-up Warm-up 10 Air Squats 10 Sit Ups Weightlifting Back Squat (Back Squat 3 x 2 85%) Clean and Jerk (15m EMOM) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute