Burpee Fran Warm-up Warm-up 3 Rounds (10 air squats, 10 pushups) Weightlifting 1 Back Squat (3×5+5) Bench Press (3×5+5) Weightlifting 2 Thruster (3X5@80%) Metcon Metcon (Time) Burpee Fran – 21-15-9 Thrusters (95/65) and bar

CrossFit Siloam Springs – CrossFit Metcon Santora (3 Rounds for reps) 3, 1-Minute AMRAPs of each movement: Squat Clean, 155# 20′ Shuttle Sprint Deadlift, 245# Burpees Jerk, 155# RestIn honor of U.S. Army Sergeant

SANTORA Metcon Santora (3 Rounds for reps) 3, 1-Minute AMRAPs of each movement: Squat Clean, 155# 20′ Shuttle Sprint Deadlift, 245# Burpees Jerk, 155# Rest In honor of U.S. Army Sergeant Jason A. Santora,

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Snatch Warmup Weightlifting 1 Deadlift (1×5+10) Weightlifting 1&2 Metcon (3 Rounds for reps) Strict Pullups 3XMax Reps Weightlifting 2 Metcon (Weight) 15 Min EMOM

7 Minute AMRAP Warm-up Warm-up Pendlay Snatch Warmup Weightlifting 1 Deadlift (1×5+10) Weightlifting 1&2 Metcon (3 Rounds for reps) Strict Pullups 3XMax Reps Weightlifting 2 Metcon (Weight) 15 Min EMOM Snatch Metcon Metcon (AMRAP

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Pendlay Clean Warmup Weightlifting 1 Back Squat ( 3X5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min EMOM Clean and Jerk Metcon Metcon (AMRAP

10 Minute AMRAP Warm-up Warm-up Pendlay Clean Warmup Weightlifting 1 Back Squat ( 3X5+5) Push Press (3×5+5) Weightlifting 2 Metcon (Weight) 15 Min EMOM Clean and Jerk Metcon Metcon (AMRAP – Reps) 10 Min

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds) 12 min amrap 100 dubs or 300 singles 10 dumbbell snatches alternating arms 50/35 20 jumping pullups