CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 200 Meter Run/Row 10 Air Squats 10 Burpees Weightlifting Back Squat (3×8@65% of MAX) Metcon RX: Metcon (Time) 5 RFT 5 Devil Press

5 Rounds for Time Warm-up Warm-up 3 Rounds 200 Meter Run/Row 10 Air Squats 10 Burpees Weightlifting Back Squat (3×8@65% of MAX) Metcon Metcon (Time) 5 RFT 5 Devil Press 45/25 10 DB Alt.

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Laps Inch Worm Down Bear Crawl Back Pendlay Warm Up Weightlifting Metcon (Weight) 20 Min Odd Min – Hang Power Snatch Even Min –

12-9-6-3 Warm-up Warm-up 2 Laps Inch Worm Down Bear Crawl Back Pendlay Warm Up Weightlifting Metcon (Weight) Clean Complex 15 Min AMRAP 1 Power Clean+2 Front Squats+1 Jerk Lift on the odd Minutes only

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row 10 Air Squats 10 AB Mat Sit Ups Weightlifting Front Squat (3×8@65% of MAX) Metcon RX: Metcon (Time) 2 RFT

2 Rounds for Time Warm-up Weightlifting Metcon Warm-up 2 Rounds 200 Meter Run/Row 10 Air Squats 10 AB Mat Sit Ups Front Squat (3×8@65% of MAX) Metcon (Time) 2 RFT 10 TTB 20 Plate

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 1 Lap Walking Lunge Pass Through 10 Empty Bar Good Mornings Weightlifting Deadlift (3×8@65% of MAX) Metcon RX: Metcon (AMRAP – Rounds and

12 Minute AMRAP Warm-up Warm-up 3 Rounds 1 Lap Walking Lunge Pass Through 10 Empty Bar Good Mornings Weightlifting Deadlift (3×8@65% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15