For Time Metcon Metcon (Time) For time: 50 jumping alternating lunges (50 steps) 50 pull-ups 50 push presses, 95 lb. 50 hip extensions 50 burpees 20 Minute Cap Followed immediately by Weightlifting Thruster (Max

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (Heavy set of 3) Metcon Metcon (AMRAP – Rounds and Reps) “Smooth Criminal” AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

Smooth Criminal Weightlifting Deadlift (Heavy set of 3) Metcon Metcon (AMRAP – Rounds and Reps) "Smooth Criminal" AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

CrossFit Siloam Springs – CrossFit Metcon (Time) For time In order of your own choosing, complete each movement before moving on to the next, one partner working at a time. After each movement, complete

One Two Partner Punch Metcon (Time) For time In order of your own choosing, complete each movement before moving on to the next, one partner working at a time. After each movement, complete 20

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (10m EMOM touch & go@55%) Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP Minute 1 – 10 DB Push Ups then with remain time do max

20 Minute AMRAP Weightlifting Power Clean (10m EMOM touch & go@55%) Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP Minute 1 – 10 DB Push Ups then with remain time do max DB Clean

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (3×3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 12 KB Swings (53/35) 12 Goblet Squats 12 HR pushups 12 GHDs Metcon (No Measure) 2