CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 8am Open Gym Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks, 155# Run 1

Abbate Metcon Metcon 8am Gymnastics Hour – One Hour of Dedicated Gymnastics Practice (Movements/Structure TBD) Abbate (Time) For Time: Run 1 mile 21 Clean and Jerks, 155# Run 800 meters 21 Clean and Jerks,

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Warmup Weightlifting 1&2 Metcon (Weight) 20 Min EMOM Clean – Get HEAVY!!! Metcon Metcon (No Measure) 10 Min Bar or Ring MU Practice

10 Minute AMRAP Warm-up Warm-up Pendlay Clean Warmup Weightlifting 1&2 Metcon (Weight) 20 Min EMOM Clean – Get HEAVY!!! Metcon Metcon 10 Min Bar or Ring MU Practice Metcon (AMRAP – Rounds and Reps)

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT, 10 Air Squat/10 Pushups Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Back Squat (3X5@80% Superset) Bench Press (3X5@80% Superset) Metcon

15 Min AMRAP Warm-up Warm-up 3 RNFT, 10 Air Squat/10 Pushups Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Back Squat (3X5@80% Superset) Bench Press (3X5@80% Superset) Metcon Metcon (AMRAP – Rounds

CrossFit Siloam Springs – CrossFit Metcon Metcon (No Measure) 10 Min Rowing Technique work 5K Partner Row (Time) 5k Partner Row for Time

Partner WOD Metcon Metcon 10 Min Rowing Technique work 5K Partner Row (Time) 5k Partner Row for Time