Hope Metcon 20 Minute Work Personal Goals Metcon Hope (3 Rounds for reps) 3 rounds: Perform AMRAP in 1 minute of each of the following movements: Burpees Power snatch, 75# / 55# Box jump,

30 Minute AMRAP Weightlifting Metcon 8am – 9am Lifting Metcon Metcon (AMRAP – Rounds and Reps) 30 AMRAP 400 row 10 Devil Press 50/35 20 BJO 24/20 30 Wallballs

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) 8am – 9am Lifting Metcon Metcon (AMRAP – Rounds and Reps) PARTNER WOD 30 MIN AMRAP One partner working at a time 400 row 10

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (3×6) Front Squat (3×6) Metcon Metcon (Time) 21/15/9 Chins (strict) GHD Sit-ups Buyout 5 rope climbs.

21-15-9 Weightlifting Back Squat (3×6) Front Squat (3×6) Metcon Metcon (Time) 21/15/9 Chins (strict) GHD Sit-ups Buyout 5 rope climbs.

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) Push Press/Bench Press superset. 3×6. Keep adding weight week over week. We will be going to 3s soon. You should be reaching 80% o your

3 Rounds for Time Weightlifting Metcon Push Press/Bench Press superset. 3×6. Keep adding weight week over week. We will be going to 3s soon. You should be reaching 80% o your sets of 6

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) Power Snatch 20 min EMOM Power Snatch Metcon Metcon (Time) 15-9-6 Snatch 135/95 burpees Box jumps 36/30