CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 Rft 50 sit ups 50 dumbell squats 35/25lb 50 dumbell Shoulder to overhead 35/25 Buy out- 50 lunges

5 Minute AMRAP Warm-up Warm-up Bear Complex from empty bar to 135/95 Weightlifting Front Squat (5 RM) Push Press (5 RM) Metcon Metcon (AMRAP – Reps) 5 Min AMRAP Row 500 M Buy In

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Weightlifting Metcon (Weight) Clean and Jerk 15 Min EMOM @ 80% Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 OHS

20 Minute AMRAP Warm-up Warm-up Pendlay Clean Weightlifting Metcon (Weight) Clean and Jerk 15 Min EMOM @ 80% Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 OHS (95/65) 20 Toes to

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Primal Complex Weightlifting Back Squat (5 RM ) Bench Press (5 RM) Metcon Metcon (Time) 2 Rounds For Time 25 Burpees 50 Wallball 20/14 Extra

2 Rounds for Time Warm-up Warm-up Primal Complex Weightlifting Back Squat (5 RM ) Bench Press (5 RM) Metcon Metcon (Time) 2 Rounds For Time 25 Burpees 50 Wallball 20/14 Extra Credit Metcon (Weight)

CrossFit Siloam Springs – CrossFit http://gymnasticswod.com/content/bar-muscle-progression-pt1 Warm-up Warm-up (No Measure) Pendlay Snatch Weightlifting Metcon (Weight) Snatch 15 Min EMOM @ 80% Gymnastics Metcon (No Measure) 5-10 Minutes of Hip to Bar Pullup Practice Metcon

5 Minute AMRAP http://gymnasticswod.com/content/bar-muscle-progression-pt1 Warm-up Warm-up Pendlay Snatch Weightlifting Metcon (Weight) Snatch 15 Min EMOM @ 80% Gymnastics Metcon 5-10 Minutes of Hip to Bar Pullup Practice Metcon Metcon (AMRAP – Rounds and Reps)