CrossFit Siloam Springs – CrossFit Partner Work & Row (AMRAP – Rounds and Reps) Partner WOD 22 MIN AMRAP (work cycles + meters) P1 – row (meters) until P2 finishes work P2 – 22

CrossFit Siloam Springs – CrossFit Metcon (Time) Grab a partner, a rope, a bar, and a rower… Buy-In: 150 DU (400 singles RX) then 2 Rounds: 20 FS 110/70 40 DL 20 Snatch 40

Barbell Partner WOD Metcon (Time) Grab a partner, a rope, a bar, and a rower… Buy-In: 150 DU (400 singles RX) then 2 Rounds: 20 FS 110/70 40 DL 20 Snatch 40 Push Press

CrossFit Siloam Springs – CrossFit Warm-up (No Measure) Skill work 2 x 30 sec Handstand holds 4 x 3 box pike pushups or HSPU Metcon (Time) 3 Min total plank hold for time (Resting

Skills & Drills Warm-up Skill work 2 x 30 sec Handstand holds 4 x 3 box pike pushups or HSPU Metcon (Time) 3 Min total plank hold for time (Resting on forearms) Metcon (AMRAP

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) For time partner wod Buy in 200 singles Then 2 rounds 24 knees to chest 24 step ups 24 jumping pull-ups/ring rows 24 kbs 24

FS EMOM & Descending Rep Metcon Front Squat 10 min EMOM (10×2) 2 reps @ 75% on the minute Metcon (Time) Downtime 12 Mountain Climbers 12 Ground to Overhead 115/75 12 Bar over &

Announcements We will have limited classes today (Wed) – Noon class only. Stay safe! CrossFit Siloam Springs – CrossFit Front Squat 10 min EMOM (10×2) 2 reps @ 75% on the minute Metcon (Time)