Discussion Warm-up Warm-up Bergeron Video followed by discussion and open gym Metcon Metcon OPen Gym

3 Rounds for Time Warm-up Warm-up 3XMax Strict Pullups and 15 Light Swings Weightlifting 1 Deadlift (1×5+10) Weightlifting 2 Metcon (Weight) Hang Snatch, Snatch, OHS – Heavy Single Metcon Metcon (Time) 3RFT 20 Swings

Big Sexy Metcon Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-Ups In honor of Sgt. Lance "Big Sexy" McLean,

8 Min AMRAP Warm-up Warm-up Primal Complex Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Back Squat (Superset 3X5@80%) Bench Press (Superset 3X5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 Min

Partner WOD Weightlifting 1 Power Clean (5X3+5) Weightlifting 2 Deadlift (Superset 3X5@80%) Push Press (Superset 3X5@80%) Metcon Metcon (Time) Partner WOD 800 M Run Buy In 50 Thrusters (45/35) 50 Situps 50 Step Ups

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3XMax Strict Pullups and 15 Light Swings Weightlifting 1 Deadlift (1×5+10) Weightlifting 2 Metcon (Weight) Hang Snatch, Snatch, OHS – Heavy Single Metcon Metcon (Time)

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Weightlifting 1 Back Squat (3×5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) Hang Clean, Clean, Jerk – Heavy Single Metcon Metcon (Weight) Front

CrossFit Siloam Springs – CrossFit Metcon Big Sexy (Time) 5 Rounds for time: 6 Deadlifts, 315# 6 Burpees 5 Cleans, 225# 5 Chest-To-Bar Pull-Ups 4 Thrusters, 155# 4 Muscle-UpsIn honor of Sgt. Lance “Big