CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Joker For Time 1-2-3-4-5-6-7-8-9-10 reps of Toes to Bar 10-9-8-7-6-5-4-3-2-1 reps of Deadlifts 225/155 55+ 185/135 Extra Credit Metcon (AMRAP – Rounds and Reps) 15 Minute

CrossFit Siloam Springs – CrossFit Weightlifting Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

Lynne Weightlifting Bench Press (3×5) Metcon Lynne (AMRAP – Reps) 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (20 Minute EMOM @75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute Partner AMRAP 10 Burpees 20 Kettlebell Swings 1.5/1 30 Sit-ups passing the wallball 14#

15 Minute AMRAP Partner Weightlifting Snatch (20 Minute EMOM @75%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute Partner AMRAP 10 Burpees 20 Kettlebell Swings 1.5/1 30 Sit-ups passing the wallball 14# 40

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×5) Metcon Metcon (Time) 1 Mile Run 1/2 Body Weight Clean 20-18-16-14-12, reps NOTES: 30 second rest between sets. Rest as needed after run.

For Time Weightlifting Back Squat (3×5) Metcon Metcon (Time) 1 Mile Run 1/2 Body Weight Clean 20-18-16-14-12, reps NOTES: 30 second rest between sets. Rest as needed after run.

CrossFit Siloam Springs – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories)