Helen Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 burpees 20 toes to bar 20 wallballs 20/14 20 pull-ups 20 ohs 95/65

Partner WOD Metcon Metcon (AMRAP – Rounds and Reps) 20 min amrap 20 burpees 20 toes to bar 20 wallballs 20/14 20 pull-ups 20 ohs 95/65

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3) PAINTP Push Press (8×3 push Press starting at 80%. Work up) Metcon Metcon (Time) Partner WOD, 12 total 400 M runs, 6 per partner

Partner WOD PALP Power Clean (5×3) PAINTP Push Press (8×3 push Press starting at 80%. Work up) Metcon Metcon (Time) Partner WOD, 12 total 400 M runs, 6 per partner

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5) Bench Press (3×5) PAINTP Deadlift (5×1 deadlift @ 90%. Work up higher if you choose) Metcon Metcon (AMRAP – Rounds and Reps) 15 min 5

15 Minute AMRAP PALP Back Squat (3×5) Bench Press (3×5) PAINTP Deadlift (5×1 deadlift @ 90%. Work up higher if you choose) Metcon Metcon (AMRAP – Rounds and Reps) 15 min 5 MU (ring

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run or row 10 burpees 10 situps 10 squats Metcon Metcon (AMRAP – Rounds and Reps) 25 minute amrap 40 calorie row