Partner WOD Metcon Metcon (Calories) Fun Friday WOD Partner WOD 20 min AMRAP Both as RX Buy in # 1, accumulate either 200 double unders or 600 singles. Partners break them up however they

CrossFit Siloam Springs – CrossFit PALP Bench Press (3×5+5) Back Squat (3×5+5) PAINTP Bench Press (5×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 12m AMRAP 10 Kettle bells Swings 2/1.5 15 Burpee Box Jumps

12 min AMRAP PALP Bench Press (3×5+5) Back Squat (3×5+5) PAINTP Bench Press (5×5@80%) Metcon Metcon (AMRAP – Rounds and Reps) 12m AMRAP 10 Kettle bells Swings 2/1.5 15 Burpee Box Jumps 24/20 20

CrossFit Siloam Springs – CrossFit Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt

DT Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105# In honor of USAF SSgt Timothy P. Davis,

CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5+10) PAINTP Metcon (Weight) Deadlift heavy single Back off set 2X5 @80 percent of heavy single Metcon Metcon (Time) 1000m Row 100 Double Unders Metcon (AMRAP –

Row & Jump PALP Deadlift (1×5+10) PAINTP Metcon (Weight) Deadlift heavy single Back off set 2X5 @80 percent of heavy single Metcon Metcon (Time) 1000m Row 100 Double Unders Metcon (AMRAP – Reps) 15

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5+5) Push Press (3×5+5) PAINTP Metcon (Weight) Heavy single 1 1/4 front squat Front Squat (3×5@80%) Metcon Metcon (Time) Snatch (95/65) Hang cleans (95/65) Box jumps