CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Wednesday 4 Rounds of Cindy 8 Power Cleans 95/65 3 Rounds of Cindy 6 Power Cleans 135/95 2 Rounds of Cindy 4 Power Cleans 155/115 1

Cindy + Power Cleans Metcon Metcon (Time) Wednesday 4 Rounds of Cindy 8 Power Cleans 95/65 3 Rounds of Cindy 6 Power Cleans 135/95 2 Rounds of Cindy 4 Power Cleans 155/115 1 Round

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Reps) Tuesday 5 Min AMRAP 10 Med Ball Cleans 20/14 10 Step Ups 24/20 3 Min Rest 5 Min AMRAP 10 HRPU 10 AB Mat

5 Minute AMRAP x3 Metcon Metcon (AMRAP – Reps) Tuesday 5 Min AMRAP 10 Med Ball Cleans 20/14 10 Step Ups 24/20 3 Min Rest 5 Min AMRAP 10 HRPU 10 AB Mat Sit

CrossFit Siloam Springs – CrossFit Weightlifting Pendlay Total (Total Weight) Back Squat (1 Rep Max)Push Press (1 Rep Max)Clean (1 Rep Max)

Pendlay Totals Weightlifting Pendlay Total (Total Weight)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 50 DU 50 Sit ups 10 C&J 40 DU 40 Sit ups 8 C&J 30 DU 30 Sit Ups 6 C&J 20 DU 20 Sit ups

For Time Metcon Metcon (Time) 50 DU 50 Sit ups 10 C&J 40 DU 40 Sit ups 8 C&J 30 DU 30 Sit Ups 6 C&J 20 DU 20 Sit ups 4 C&J 10