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

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 15 Minute EMOM Snatch Metcon Metcon (Time) 2 Rounds for Time 50 OHS 95/65 50 Box Jumps 24/20

2 Rounds for Time Weightlifting Metcon (Weight) 15 Minute EMOM Snatch Metcon Metcon (Time) 2 Rounds for Time 50 OHS 95/65 50 Box Jumps 24/20

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 Minute AMRAP 15 Kettlebell Swings 1.5/1 15 Wallballs 20\14 Partner 1 rows 200m while partner

Partner WOD Weightlifting Push Press (3×5) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 Minute AMRAP 15 Kettlebell Swings 1.5/1 15 Wallballs 2014 Partner 1 rows 200m while partner 2 works. Once

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 S2O 95/65 10 Sit-Ups 10 Burpees 10 Step_ups 20″

10 Minute AMRAP Weightlifting Back Squat (3×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 S2O 95/65 10 Sit-Ups 10 Burpees 10 Step_ups 20"

Changing Grace Metcon Metcon (Time) Changing Grace 1 Bar 10 Clean and Jerks 135/95 10 Clean and Jerks 155/105 10 Clean and Jerks 185/125