CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 20 Minute EMOM Snatch Metcon (Weight) 20 Minute EMOM Clean Deadlift (Heavy Single)

Lifting Weightlifting Metcon (Weight) 20 Minute EMOM Snatch Metcon (Weight) 20 Minute EMOM Clean Deadlift (Heavy Single)

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (Heavy Single) Front Squat (2×5 @80%) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 AMRAP Partner 1 ROW 200m Partner 2 5 Thrusters 135/95

Partner WOD Weightlifting Front Squat (Heavy Single) Front Squat (2×5 @80%) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 AMRAP Partner 1 ROW 200m Partner 2 5 Thrusters 135/95 10 Kettlebell Swings

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP

8 Minute AMRAP Skill Metcon 5 Rounds of Max Reps Strict Pullups Max Reps Strict Ring rows 20 Abmat Situps Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 5 OHS 135/95 10

CrossFit Siloam Springs – CrossFit Skill Metcon (No Measure) 5 Rounds of 1 min tempo squats, 3 seconds down, 3 seconds up, no pause at the top 20 lunges 20 step ups with knee

3 Rounds for Time Skill Metcon 5 Rounds of 1 min tempo squats, 3 seconds down, 3 seconds up, no pause at the top 20 lunges 20 step ups with knee raise 1 set