5 rounds for time

Announcements

We have an accomplished powerlifter, Nick Ramey, 1,900# total coming in this Saturday for a private seminar. Cost is $20, and will run from 8 am to noon. Please sign up by going to our FB Page and find the event link and press “Going” to let us know you will be here. Saturday just bring your $20 and a notebook and be prepared to be hit by some knowledge bombs 🙂

CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

400 meter row

10 russian kettle bell swings

10 american swings

10 squats

5 pull-ups strict

5 kipping pull-ups

Weightlifting

Back Squat (5×1 at 85%)

Metcon

Metcon (Time)

5 rounds for time:

30 walking lunges

20 KB swings (2/1.5)

10 Ring dips

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