CrossFit Siloam Springs – CrossFit Weightlifting Metcon Bear Complex (Heavy Single) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP (double kettlebell snatch)

12 Minute AMRAP Weightlifting Metcon Bear Complex (Heavy Single) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP (double kettlebell snatch) 3 hang

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 1000m Row 50 Thrusters 45/35 50 Kipping Ring Rows 50 Step Ups 50 KB Swings 1.5/1 50 Sit-Ups 50 Burpees

Partner WOD Metcon Metcon (Time) 1000m Row 50 Thrusters 45/35 50 Kipping Ring Rows 50 Step Ups 50 KB Swings 1.5/1 50 Sit-Ups 50 Burpees

For Time Weightlifting Metcon (Weight) 20 Minute Snatch EMOM 70% Metcon Metcon (Time) 15 Minute Time Cap 50 OHS RX95/65 RX+135/95 40 Deadlifts RX 225/155 RX+315/205 30 Box Jumps RX 24/20 RX+ 30/24 200

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute Snatch EMOM 70% Metcon Metcon (Time) 15 Minute Time Cap 50 OHS RX95/65 RX+135/95 40 Deadlifts RX 225/155 RX+315/205 30 Box Jumps RX 24/20

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM Power Clean @ 70% Metcon Metcon (Time) 21-15-9 Power Clean 95/65 Bar Over Burpees GHDs

21-15-9 Weightlifting Metcon (Weight) 20 Minute EMOM Power Clean @ 70% Metcon Metcon (Time) 21-15-9 Power Clean 95/65 Bar Over Burpees GHDs