5 Rounds for Time Weightlifting 1 Power Clean (5×3+5) 3x Max Chin-Ups (Max reps) 3 Rounds of Max Chin-Ups Weightlifting 2 Back Squat (Superset 3X5@80-85%) Deadlift (Superset 3X5 Deadlift @80-85%)) Metcon Metcon (Time) 5RFT

CrossFit Siloam Springs – CrossFit Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Metcon (Weight) Clean from Blocks 15 Min EMOM Metcon Metcon (Time) 20 min Cap – For Time 50 DU

For Time Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Metcon (Weight) Clean from Blocks 15 Min EMOM Metcon Metcon (Time) 20 min Cap – For Time 50 DU 20 Pullups 10

CrossFit Siloam Springs – CrossFit Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m runIn honor of U.S. Army First Lieutenant

White Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45# plate overhead) 400m run In honor of U.S. Army First Lieutenant Ashley White, 24,

15 Min AMRAP Warm-up Warm-up Pendlay Snatch Warmup Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Deadlift (1×5) Weightlifting 2 Metcon (Weight) 15 Min EMOM (Around the Knee) Snatch from Blocks Metcon Metcon (AMRAP

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Snatch Warmup Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Deadlift (1×5) Weightlifting 2 Metcon (Weight) 15 Min EMOM (Around the Knee) Snatch from

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Bergeron Video followed by discussion and open gym Metcon Metcon (No Measure) OPen Gym