Partner WOD Weightlifting Metcon (Weight) 20 Minute EMOM CLEAN Metcon Metcon (AMRAP – Reps) Partner WOD Partner 1 – 30 second KBS while partner 2 does bar hang. Then Switch 30 second transition Partner

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (5RM) Metcon Metcon (Time) Partner WOD 3 Rounds for Time 10 Synchronized Clean and Jerks 95/65 30 Box Jumps 24/20 50 Double Unders

Partner WOD Weightlifting Front Squat (5RM) Metcon Metcon (Time) Partner WOD 3 Rounds for Time 10 Synchronized Clean and Jerks 95/65 30 Box Jumps 24/20 50 Double Unders

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 EMOM Snatch Start light and try to hit 80-85% Metcon Metcon (Time) 21-15-9 Snatch 135/95 Ring pushups Ghds

21-15-9 Weightlifting Metcon (Weight) 20 EMOM Snatch Start light and try to hit 80-85% Metcon Metcon (Time) 21-15-9 Snatch 135/95 Ring pushups Ghds

CrossFit Siloam Springs – CrossFit Weightlifting Bench Press (3×5 Bench Press@80%) Metcon Metcon (Time) 10 Rounds for Time 5 Pull-Ups 10 Toes to Bar 15 Back Squat 45/35

10 Rounds for Time Weightlifting Bench Press (3×5 Bench Press@80%) Metcon Metcon (Time) 10 Rounds for Time 5 Pull-Ups 10 Toes to Bar 15 Back Squat 45/35

CrossFit Siloam Springs – CrossFit Weightlifting Metcon Metcon (Weight) 20 Minute EMOM Clean or Thruster Metcon (Time) 21-15-9 Cleans 135/95 Ring Dips