CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 1 down and back walking lunge pass throughs 10 Empty Bar Good Mornings Weightlifting Deadlift (70% of 1 REP MAX) Metcon Diane

Diane Warm-up Warm-up 400 Meter Run/Row 1 down and back walking lunge pass throughs 10 Empty Bar Good Mornings Weightlifting Deadlift (70% of 1 REP MAX) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155#

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 25 Double Unders :30 Handstand Holds Weightlifting Bench Press (70% of 1 REP MAX) Shoulder Press (70% of 1 REP MAX) Metcon RX++:

12 Minute AMRAP Warm-up Warm-up 3 Rounds 25 Double Unders :30 Handstand Holds Weightlifting Bench Press (70% of 1 REP MAX) Shoulder Press (70% of 1 REP MAX) Metcon Metcon (Time) 12 Min AMRAP

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 200 Meter Run/Row 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of 1 REP MAX) Metcon RX: Metcon (Time) 4 RFT 400

4 Rounds for Time Warm-up Warm-up 3 RNFT 200 Meter Run/Row 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of 1 REP MAX) Metcon Metcon (Time) 4 RFT 400 Meter Row 25 Double

Chipper Metcon Metcon (Time) Partner chipper WOD 100 – M run – partner 1 100 – M run – partner 2 100 – Box jumps (24/20) 100 – sit-ups 100 – deadlift (135/95) 100

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner chipper WOD 100 – M run – partner 1 100 – M run – partner 2 100 – Box jumps (24/20) 100 – sit-ups 100