CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 10 Burpees 2 Laps of Walking Lunges Weightlifting Front Squat (60% of your 1 Rep Max) Metcon RX: Metcon (Time) 3 RFT RX Row 12/10

3 Rounds for Time Warm-up Warm-up 10 Burpees 2 Laps of Walking Lunges Weightlifting Front Squat (60% of your 1 Rep Max) Metcon Metcon (Time) 3 RFT RX Row 12/10 Calories 15 Burpees 25’

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 KBS 10 Empty Bar Good Mornings Weightlifting Deadlift (60% of your 1 Rep Max) Metcon Metcon (Time) 4 RFT

Rest Day

Partner WOD Metcon Metcon (Time) Partner WOD 400m Run together 60 Sit-Ups pass Wallballs 60 Jumping Pull-Ups 60 Alternating DB Snatches 60 Knees to Elbow 60 Lunges with Wallballs

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD 400m Run together 60 Sit-Ups pass Wallballs 60 Jumping Pull-Ups 60 Alternating DB Snatches 60 Knees to Elbow 60 Lunges with Wallballs

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 rounds 10 Empty Bar Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@60% of MAX) Metcon Metcon (Time) 9-6-3-6-9 Deadlift 225/155

9-6-3-6-9 Warm-up Warm-up 400 Meter Run/Row 3 rounds 10 Empty Bar Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@60% of MAX) Metcon Metcon (Time) 9-6-3-6-9 Deadlift 225/155 Box Jumps 24/20 Bar over Burpees