CrossFit Siloam Springs – CrossFit LT Warm-up Metcon (No Measure) 12-9-6 Squats Kettlebell Swings Burpees Metcon Metcon (Time) 800m Row/Run Metcon (AMRAP – Rounds and Reps) 12 minutes amrap 10 burpee over kettle bell

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (6×1@70%+) Deadlift (1×5@90%) Metcon Metcon (AMRAP – Reps) 10 min EMOM Odd Minute Max HSPU Even Minute Max box Jumps Score = total reps after all 10

10 Minute EMOM Weightlifting Snatch (6×1@70%+) Deadlift (1×5@90%) Metcon Metcon (AMRAP – Reps) 10 min EMOM Odd Minute Max HSPU Even Minute Max box Jumps Score = total reps after all 10 minutes both

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 4 Rounds for Time 400 M Run 25 Swings (2/1.5) 25 Push-ups

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) For Time RX 30 power snatch (115/80) 10 pullups 20 power snatch (115/80) 20 pullups 10 power snatch (115/80) 30 pullups RX+ 30 power snatch (135/95)

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 21-15-9 Cleans (165/115) GHD sit-ups Bar over Burpees Metcon (1 Rounds for reps) EMOM for 10 minutes Max box jumps, score is lowest number in any

CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 40 meter row Followed by 12-9-6 Med ball cleans Sit-ups Burpees Metcon Metcon (No Measure) Then death by sprints Rest 5 minutes Metcon (Time)

CrossFit Siloam Springs – CrossFit Metcon CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups