8 Minute AMRAP Weightlifting Clean and Jerk (20 Minute EMOM Clean & Jerk) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Power Clean 95/65 15 Kettlebell Swings 1.5/1 20 Sit-ups 25

CrossFit Siloam Springs – CrossFit Weightlifting Clean and Jerk (20 Minute EMOM Clean & Jerk) Metcon Metcon (AMRAP – Rounds and Reps) 8 Minute AMRAP 10 Power Clean 95/65 15 Kettlebell Swings 1.5/1 20

21-15-9 Weightlifting Snatch (20 min EMOM, Start light get heavy) Metcon Metcon (Time) 21-15-9 Deadlift 315/205 Box jumps 30/24 10 min cap

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (20 min EMOM, Start light get heavy) Metcon Metcon (Time) 21-15-9 Deadlift 315/205 Box jumps 30/24 10 min cap

Murph Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael

CrossFit Siloam Springs – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of

343 Metcon Metcon (Time) Partner WOD For Time 100 Deadlifts 135/95 100 Wallballs 20/14 100 Power Cleans 95/65 43 Burpees One bar per person

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) Partner WOD For Time 100 Deadlifts 135/95 100 Wallballs 20/14 100 Power Cleans 95/65 43 Burpees One bar per person