CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row 10 Empty Bar Squats 10 Empty Bar Strict Press Pendlay Warm Up Weightlifting Metcon (No Measure) 15 Minute EMOM 1

3 Rounds for Time Warm-up Warm-up 2 Rounds 200 Meter Run/Row 10 Empty Bar Squats 10 Empty Bar Strict Press Pendlay Warm Up Weightlifting Metcon 15 Minute EMOM 1 Power Clean + 1 Hang

CrossFit Siloam Springs – CrossFit Metcon (No Measure) 8 am OPEN GYM Metcon Metcon (AMRAP – Rounds and Reps) 9am Partner WOD 20 min AMRAP 20 squat athlete choice (165/110) from floor 20 CTB

Partner WOD Metcon 8 am OPEN GYM Metcon Metcon (AMRAP – Rounds and Reps) 9am Partner WOD 20 min AMRAP 20 squat athlete choice (165/110) from floor 20 CTB pull-up 20 Clean (165/110) 20

7 Minute AMRAP Warm-up Warm-up 2 Rounds 200 Meter Run/Row :30 Second Hand Stand Hold 10 Air Squats Pendlay Warm Up Weightlifting Metcon 20 Minute EMOM 1 Snatch + 2 OHS Lift on the

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row :30 Second Hand Stand Hold 10 Air Squats Pendlay Warm Up Weightlifting Metcon (No Measure) 20 Minute EMOM 1 Snatch

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 10 Air Squats 10 Sit Ups 10 KBS Weightlifting Front Squat (70% of 1 REP MAX) Metcon RX: Metcon (Time) 3 RFT 400

3 Rounds for Time Warm-up Warm-up 2 Rounds 10 Air Squats 10 Sit Ups 10 KBS Weightlifting Front Squat (70% of 1 REP MAX) Metcon Metcon (Time) 3 RFT 400 Meter Run 10 TTB