CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds Inchworm Down Bear crawl Back Weightlifting Back Squat (55% of MAX) Metcon Metcon (Time) Buy In: 400 Meter Run/Row Then 5 RFT 5

5 Rounds for Time Warm-up Warm-up 3 Rounds Inchworm Down Bear crawl Back Weightlifting Back Squat (55% of MAX) Metcon Metcon (Time) Buy In: 400 Meter Run/Row Then 5 RFT 5 Push Ups 10

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds Empty Bar 10 Squats 10 Strict Press Weightlifting Metcon (Weight) 10 minute EMOM 5 Touch and Go Snatch every Minute

5 Minute AMRAP Warm-up Warm-up 400 Meter Run/Row 3 Rounds Empty Bar 10 Squats 10 Strict Press Weightlifting Metcon (Weight) 10 minute EMOM 5 Touch and Go Snatch every Minute 55% of your 1

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (30m EMOM) Metcon Metcon (Time) Partner WOD 2RFT 200M Run each, one at time 100 double unders or 300 singles both rx 50 empty bar thrusters 45/35

Partner WOD Weightlifting Snatch (30m EMOM) Metcon Metcon (Time) Partner WOD 2RFT 200M Run each, one at time 100 double unders or 300 singles both rx 50 empty bar thrusters 45/35 25 burpees 50

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/ Row 3 Rounds :30 Handstand Hold 10 Empty bar Squats Weightlifting Metcon (No Measure) EMOM 10 min Cleans 50% of your 1Rep

Clean Ladder Warm-up Warm-up 400 Meter Run/ Row 3 Rounds :30 Handstand Hold 10 Empty bar Squats Weightlifting Metcon EMOM 10 min Cleans 50% of your 1Rep Max Odd minute 5 T&G Power Cleans