Core Work, Deadlift, & 10 min WOD Warm-up Skill-building, core work 2×3 rounds of hollow rock/ superman holds first set of 3, hold 5 counts each last set hold 7 counts each Deadlift (3

CrossFit Siloam Springs – CrossFit Overhead Squat (5 x 3) After air squats and shoulder warm-ups, start with light KB or DB single arm OH squats ( two sets of 5 each arm.) Then

OH Squat work & metcon Overhead Squat (5 x 3) After air squats and shoulder warm-ups, start with light KB or DB single arm OH squats ( two sets of 5 each arm.) Then

CrossFit Siloam Springs – CrossFit Metcon (Time) 7.4.1776 2 Rounds for time 1 partner works at a time 7 Bear complex 135/95 4 rope climbs (4x stand up:1 = RX) 17 DB triple thruster

Bench/Push Press Super Set Bench Press (3 x 5) Push Press (3 x 5)

CrossFit Siloam Springs – CrossFit Push Press (3 x 5 Find a challenging weight) Metcon (AMRAP – Reps) 10 min AMRAP 3s, 6s, 9s, 12s, etc Pullups Ring dips T2B HSPU (DB Strict Press

OH Squat work & Metcom Overhead Squat (5 x 3) First work on technique of Squat Snatch into 5 rep OH squat – 95/65 then 5 x 3 heavy from rack

CrossFit Siloam Springs – CrossFit 20 MIN EMOM C&J Work up to weight & hold for 20 Pick a partner & observe each other’s form Metcon (Time) 30 Front Squats 135/95 60 GHDs Break