CrossFit Siloam Springs – CrossFit Weightlifting Clean and Jerk (20m EMOM 70% max) Metcon Canada Regional 10.4 (Time) For Time 50 Double-Unders 10 Burpees 40 Double-Unders 10 Burpees 30 Double-Unders 10 Burpees 20 Double-Unders

Canada Regional 10.4 Weightlifting Clean and Jerk (20m EMOM 70% max) Metcon Canada Regional 10.4 (Time) For Time 50 Double-Unders 10 Burpees 40 Double-Unders 10 Burpees 30 Double-Unders 10 Burpees 20 Double-Unders 10 Burpees

CrossFit Siloam Springs – CrossFit Metcon Triple G Chipper (Time) 100 pull-ups 80 GHD sit-ups 60 one-legged squats, alternating 40-cal. row 20 dumbbell push presses(sub barbell) M 100-lb. dumbbell(200# barbell) F 70-lb. dumbbell(140# barbell)

Triple G Chipper Metcon Triple G Chipper (Time) 100 pull-ups 80 GHD sit-ups 60 one-legged squats, alternating 40-cal. row 20 dumbbell push presses(sub barbell) M 100-lb. dumbbell(200# barbell) F 70-lb. dumbbell(140# barbell)

CrossFit Siloam Springs – CrossFit Metcon Durante Core (Time) “Durante Core” 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest

Durante Core Metcon Durante Core (Time) "Durante Core" 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest

CrossFit Siloam Springs – CrossFit Weightlifting Push Press ( From the floor….no racks) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push

DT Weightlifting Push Press ( From the floor….no racks) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#