EMOM Weightlifting Front Squat (10×3 Front Squat EMOM) Bench Press (10×3 Bench Press EMOM) Extra Credit 2k Row (Time) Max Effort 2k Row

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (10×3 Front Squat EMOM) Bench Press (10×3 Bench Press EMOM) Extra Credit 2k Row (Time) Max Effort 2k Row

WOD 3 Metcon Metcon (AMRAP – Rounds and Reps) WOD 3 Couplet Crazy AMRAP 5:30 AMRAP Couplet 1 Thrusters and Pull-Ups (Jumping Pull-Ups for Scaled) Couplet 2 Clean And Jerk Toes to Bar (High

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) WOD 1 Time Cap 8:00 3 rounds of DT with hang squat cleans Round 1 12 DeadLift, 9 Hang Squat Cleans, 6 Push Jerk, 12 Burpee

WOD 1 / WOD 2 Metcon Metcon (Time) WOD 1 Time Cap 8:00 3 rounds of DT with hang squat cleans Round 1 12 DeadLift, 9 Hang Squat Cleans, 6 Push Jerk, 12 Burpee

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (10 x 3 EMOM) Push Press (10 x 3 EMOM) Extra Credit Metcon (No Measure) 400m Lunge

10 x 3 Weightlifting Back Squat (10 x 3 EMOM) Push Press (10 x 3 EMOM) Extra Credit Metcon 400m Lunge

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD Gymnastics Metcon (No Measure) Gymnastics Practice Weightlifting Metcon (No Measure) Olympic Lifting Practice