CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (1×5@75%) Bench Press (1×5@75%) Deadlift (1×5@75%) Metcon Secret Service Snatch Test (AMRAP – Reps) The objective: 200 reps in 10 minutes Kettlebell Power Snatch (1.5/1.0)

Secret Service Snatch Test Weightlifting Back Squat (1×5@75%) Bench Press (1×5@75%) Deadlift (1×5@75%) Metcon Secret Service Snatch Test (AMRAP – Reps) The objective: 200 reps in 10 minutes Kettlebell Power Snatch (1.5/1.0)

CrossFit Siloam Springs – CrossFit Metcon (AMRAP – Rounds and Reps) Ring-dip ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing

Ring Dip/Hang Clean Ladder Metcon (Time) Ring-dip ladder For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are

CrossFit Siloam Springs – CrossFit LT Metcon (AMRAP – Rounds and Reps) 17 minute amrap 50 feet walking lunges 20 hang cleans 15 assisted dips Extra Credit Metcon (No Measure) Lunge 400M to 800M

15 Minute AMRAP Superset Front Squat (4×10 @50%) Push Press (4×10@50%) Metcon (Time) RX 2 rounds for time of: 40 GHD sit-ups 50 hip extensions 60 assisted single-leg squats RX+ 2 rounds for time

CrossFit Siloam Springs – CrossFit Superset Front Squat (4×10 @50%) Push Press (4×10@50%) Metcon (Time) RX 2 rounds for time of: 40 GHD sit-ups 50 hip extensions 60 assisted single-leg squats RX+ 2 rounds

5 Rounds for Time Weightlifting Pendlay Row (@50%) OR Barbell Row (@50%) Gymnastics Chin-Up (3x MAX reps) Metcon Metcon (Time) 5 Rounds for Time Every 3 minutes, perform: 9 Dumbbell Thrusters (2×50/35 lb) 45