Partner WOD Warm-up Warm-up 400 meter run/row 2 minutes of jump rope Then 3 rounds 10 airsquats 10 kbs (light weight) 10 sit-ups Metcon Metcon (Time) Partner WOD 20 minute cap 50 dubs or

CrossFit Siloam Springs – CrossFit Metcon (Time) Partner WOD

Partner WOD Metcon (Time) Partner WOD

CrossFit Siloam Springs – CrossFit Weightlifting Deadlift (1×8) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 minute AMRAP 40 DU 40 sit-ups(partners go together) 40 KBS 1.5/1 40c ROW 40 DB pushpress

Partner WOD Weightlifting Deadlift (1×8) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15 minute AMRAP 40 DU 40 sit-ups(partners go together) 40 KBS 1.5/1 40c ROW 40 DB pushpress 50/35

Nokabull NOKABULL ONE (Time) For Time 15-11-7-3 reps of: Ground-to-Overheads Overhead Squats 200 meter Run Round 1: 95/75 lb Round 2: 115/95 lb Round 3: 135/115 lb Round 4: 155/135 lb For time, after

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Use PAMC ending weight) Front Squat (Use PAMC ending weight) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Thrusters (95/65) 10 pull-ups 10

12 Minute AMRAP Weightlifting Back Squat (Use PAMC ending weight) Front Squat (Use PAMC ending weight) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Thrusters (95/65) 10 pull-ups 10 box jumps