CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendley Warm Up Weightlifting Snatch (20m EMOM ) Clean and Jerk (20m EMOM)

Lifting Warm-up Warm-up Pendley Warm Up Weightlifting Snatch (20m EMOM ) Clean and Jerk (20m EMOM)

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 10 Push-Ups 3 sets of 15 second squat holds 5 Pull-Ups Weightlifting Back Squat (3×5@80%) Metcon Volkswagen (Time) 21-15-9 Reps, For Time

Volkswagen Warm-up Warm-up 2 Rounds of 10 Push-Ups 3 sets of 15 second squat holds 5 Pull-Ups Weightlifting Back Squat (3×5@80%) Metcon Volkswagen (Time) 21-15-9 Reps, For Time Bench Press (bodyweight) Pull-Ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 2m Jump Rope 3 sets of 15 second squat holds 5 Step Ups 5 PVC pass through Weightlifting Deadlift (1×5 Heavy Set)

50-50-50-50 Warm-up Warm-up 2 Rounds of 2m Jump Rope 3 sets of 15 second squat holds 5 Step Ups 5 PVC pass through Weightlifting Deadlift (1×5 Heavy Set) Metcon Metcon (Time) For Time 50

3 Rounds for Time Warm-up Warm-up 2 Rounds of 10 Air Squats 10 Pull-Ups 1 Minute hold of overhead arm extension, each arm Weightlifting Thruster (20m EMOM) Metcon Metcon (Time) 3 Rounds for Time

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds of 10 Air Squats 10 Pull-Ups 1 Minute hold of overhead arm extension, each arm Weightlifting Thruster (20m EMOM) Metcon Metcon (Time) 3