Last Man/Women Standing Weightlifting Hang Power Snatch (20 EMOM) Metcon Metcon (Time) Last Person Standing: Power Snatch 75/55 Clock starts… 50 reps for time(1A) Score your time Metcon (AMRAP – Reps) Last Person Standing(2A):

CrossFit Siloam Springs – CrossFit Weightlifting Hang Power Snatch (20 EMOM) Metcon Metcon (Time) Last Person Standing: Power Snatch 75/55 Clock starts… 40 reps for time(1A) Score your time Metcon (AMRAP – Reps) Last

12-9-6 Weightlifting Power Clean (5×3@70-80%) Metcon Metcon (Time) 5 rounds for time of: 115/75 12 hang power clean and jerks 
9 thrusters 
6 power snatches

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (5×3@70-80%) Metcon Metcon (Time) 5 rounds for time of: 115/75 12 hang power clean and jerks 
9 thrusters 
6 power snatches

Chipper Weightlifting Front Squat (3×3@70-80%) Metcon Metcon (Time) Chipper For Time: 30 Calories Row 20 Dball Squat Clean 40/30 10 Box Step Over w/ Dball 24/20 40 Push Ups 10 Box Step Over w/

CrossFit Siloam Springs – CrossFit Weightlifting Front Squat (3×3@70-80%) Metcon Metcon (Time) Chipper For Time: 30 Calories Row 20 Dball Squat Clean 40/30 10 Box Step Over w/ Dball 24/20 40 Second Plank Hold

10-9-8-7-6-5-4-3-2-1 Weightlifting Push Press (3×5@70-80%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbbells Hang to Overhead 35/25 Dumbbells Thrusters 35/25 Dumbbells Sit Up into Overhead Press 35/25

CrossFit Siloam Springs – CrossFit Weightlifting Push Press (3×5@70-80%) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumbbells Hang to Overhead 35/25 Dumbbells Thrusters 35/25 Dumbbells Sit Up into Overhead Press 35/25 ()