Triple WOD Warm-up Metcon Death by Double Unders (2,4,6… reps) (on the 30 sec) Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 5 Power Cleans 95/65 15/12 Cal Row 1 Minute Rest

CrossFit Siloam Springs – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Death by Double Unders (2,4,6… reps) (on the 30 sec) Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 5 Power

CrossFit Siloam Springs – CrossFit Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP On minute (1) 10 Calorie Row with remaining time max reps

Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP On minute (1) 10 Calorie Row with remaining time max reps of dumbbells Push

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Dumbbell Power Clean 10 Sit-Ups 15 Step Ups

CrossFit Open 18.4 Weightlifting Back Squat (1×3@80%) Bench Press (1×3@80%) Deadlift (1×3@80%) Metcon Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (1×3@80%) Bench Press (1×3@80%) Deadlift (1×3@80%) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 power clean (145/105) 10 GHDs 15 box jumps (20/14)

CrossFit Siloam Springs – CrossFit LT Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Dumbbell Power Clean 10 Sit-Ups 15 Step Ups