CrossFit Siloam Springs – CrossFit Metcon (Time) Partner Daniel 50 pull-ups 400 meter run 21 thrusters 95/65 800 meter run 21 thrusters 400 meter run 50 pull-ups

Partner Daniel Metcon (Time) Partner Daniel 50 pull-ups 400 meter run 21 thrusters 95/65 800 meter run 21 thrusters 400 meter run 50 pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 20m EMOM Snatch. 70% or less. Work on getting under the bar. Snatch Balance, Power Snatch, Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP Weightlifting Metcon 20m EMOM Snatch. 70% or less. Work on getting under the bar. Snatch Balance, Power Snatch, Squat Snatch Metcon Metcon (AMRAP – Rounds and Reps) 10m AMRAP 10 Power

CrossFit Siloam Springs – CrossFit Weightlifting Clean (20m EMOM) Metcon Metcon (Time) 3 Rounds for Time 200m Run 20 Kettle Bell Swings 1.5/1 15 Step Ups 24/20 10 Alternating DB Snatches 35/25 RX+ 200m

3 Rounds for Time Weightlifting Clean (20m EMOM) Metcon Metcon (Time) 3 Rounds for Time 200m Run 20 Kettle Bell Swings 1.5/1 15 Step Ups 24/20 10 Alternating DB Snatches 35/25 RX+ 200m Run

CrossFit Siloam Springs – CrossFit Extra Credit Metcon (No Measure) 8 AM – how to link together cleans and wallball technique Metcon Metcon (Time) 9 AM – 2 person team (for time) 100 wallballs

Partner WOD Extra Credit Metcon 8 AM – how to link together cleans and wallball technique Metcon Metcon (Time) 9 AM – 2 person team (for time) 100 wallballs (20#/14#)(14#/10#) 80 power cleans (135/95)(95/75)(75/55)