Partner WOD Metcon (Time) Time Under Tension 120 WB (partner wall sit) 60 T2B (partner bar hang) 60 DB S2O (partner bar-over burpees) 35s/25s 60 HPC (partner DB front rack hold) 115/75 60 HR

CrossFit Siloam Springs – CrossFit Metcon (Time) Time Under Tension 120 WB (partner wall sit) 60 T2B (partner bar hang) 60 DB S2O (partner bar-over burpees) 35s/25s 60 HPC (partner DB front rack hold)

10 Minute AMRAP Weightlifting Power Clean (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 Clean and Jerk (185/125) 10 swings (2/1.5) 15 GHD sit-ups.

CrossFit Siloam Springs – CrossFit Weightlifting Power Clean (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 Clean and Jerk (185/125) 10 swings (2/1.5) 15 GHD sit-ups.

CrossFit Total The CrossFit Total (Total Weight)

CrossFit Siloam Springs – CrossFit The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)

550 Metcon Metcon (Time) 100 DU 90 sit-ups 80 lunges 70 dumbbell snatch (50/35) 60 push-ups 50 pull-ups 40 box jumps (24/20) 30 toes to bar 20 med ball cleans (20/14) 10 wall walks

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 100 DU 90 sit-ups 80 lunges 70 dumbbell snatch (50/35) 60 push-ups 50 pull-ups 40 box jumps (24/20) 30 toes to bar 20 med ball cleans