CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 15XPVC Good Mornings – 15 Light swings 3RNFT Weightlifting 1 Deadlift (1×5+10) Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Deadlift (5RM) Metcon Diane (Time) 21-15-9

Diane Warm-up Warm-up 15XPVC Good Mornings – 15 Light swings 3RNFT Weightlifting 1 Deadlift (1×5+10) Pull-ups (Strict Pullups 3XMax Reps) Weightlifting 2 Deadlift (5RM) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Primal Complex Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 OHS: Metcon (Weight) OHS, work up to a heavy set of 5 Metcon

21-15-9 Warm-up Warm-up Primal Complex Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) OHS, work up to a heavy set of 5 Metcon Metcon (Time) 21-15-9 wallballs (20/14) and swings

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean / Jerk Warmup with Press from Split and Jerk from Split Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups (3XMax Chin Ups) 3

EMOM/ AMRAP Warm-up Warm-up Pendlay Clean / Jerk Warmup with Press from Split and Jerk from Split Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups (3XMax Chin Ups) 3 Rounds of Max Chin-Ups Weightlifting

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Man Makers Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min EMOM Clean and Jerk Metcon Metcon (AMRAP – Rounds

12 minute AMRAP Warm-up Warm-up Man Makers Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min EMOM Clean and Jerk Metcon Metcon (AMRAP – Rounds and Reps) 12 Min