CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (EMOM 18×1@80%) Metcon Metcon (Time) 3 Rounds for Time 9 Chest to Bar 12 Toes to Bar 15 Thrusters 95/65 10 Minute Cap

Burner Triplet Weightlifting Deadlift (EMOM 18×1@80%) Metcon Metcon (Time) 3 Rounds for Time 9 Chest to Bar 12 Toes to Bar 15 Thrusters 95/65 10 Minute Cap

CrossFit Siloam Springs – CrossFit Weightlifting Overhead Squat (5×3 from the rack) Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 7 Power Snatches 95/65 20 Alternating Forward Lunges

Shandy Weightlifting Overhead Squat (5×3 from the rack) Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 7 Power Snatches 95/65 20 Alternating Forward Lunges

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (AMRAP – Rounds and Reps) 17 Minute AMRAP 5 Overhead Squats 10 Kettlebell Russian Swings 15 Sit-Ups 20 Lunges

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD Buy In 25′ Handstand Walk(each) then 200 Box Jump Overs 24/20 150 Wall Balls 20/14 100 Ground to Overhead 100/70 75 Bar Over Burpees

Partner WOD Metcon Metcon (Time) Partner WOD Buy In 25′ Handstand Walk(each) then 200 Box Jump Overs 24/20 150 Wall Balls 20/14 100 Ground to Overhead 100/70 75 Bar Over Burpees 50 Pull-UPs then

Programming for week Metcon (Time) 4 RFT 2 100m run/row with 7 burpees in between 15 T2B (do a burpee each time you come off the bar) 14 yd walking DB OH lunge (7