Nancy Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

8×8 Front Squat & Push Press Weightlifting Metcon (Weight) 8×8 front squat (from rack) Push Press (from floor) Every 2 minutes do a set of 8 Go back and forth between the exercises You

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (Weight) 8×8 front squat (from rack) Push Press (from floor) Every 2 minutes do a set of 8 Go back and forth between the exercises You can

CrossFit Siloam Springs – CrossFit PALP PAINTP Back Squat (3×5+5) Bench Press (3×5+5) Metcon Metcon (AMRAP – Reps) EMOM – 15 Minutes Min 1 – Muscle Ups Min 2 – Toes to Bar Min

500m Row PALP PAINTP Back Squat (3×5+5) Bench Press (3×5+5) Metcon Metcon (AMRAP – Reps) EMOM – 15 Minutes Min 1 – Muscle Ups Min 2 – Toes to Bar Min 3 – HSPU

CrossFit Siloam Springs – CrossFit PAINTP Hang Power Snatch (7×2)

Hang Power Snatch PAINTP Hang Power Snatch (7×2)

CrossFit Siloam Springs – CrossFit PALP Power Clean (5×3+5) PAINTP Hang Squat Clean + Push Press Heavy Single Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#