CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5@70-80%) Metcon Metcon (Time) Partner WOD 50-40-30-20-10 Wall Balls 20/14 Box Jumps 24/20 Kettlebell Swings 1.5/1

WOD Weightlifting Back Squat (3×5@70-80%) Metcon Metcon (Time) Partner WOD 50-40-30-20-10 Wall Balls 20/14 Box Jumps 24/20 Kettlebell Swings 1.5/1

CrossFit Siloam Springs – CrossFit Gymnastics Metcon (No Measure) We’ll work on Double Unders 8am-9am Metcon Metcon (AMRAP – Rounds and Reps) 40 min AMRAP 7 mins on, 3 mins off 30 cal row

WOD Gymnastics Metcon We’ll work on Double Unders 8am-9am

CrossFit Siloam Springs – CrossFit Metcon Fat Amy (Time) For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 10

Fat Amy Metcon Fat Amy (Time) For Time 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Kettlebell Swings (1.5/1 pood) 10 Burpees 10 meter Bear Crawl

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20m EMOM Snatch Start light, get heavy Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#

Isabel Weightlifting Metcon (Weight) 20m EMOM Snatch Start light, get heavy Metcon Isabel (Time) For Time: 30 Snatches, 135# / 95#