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

Primal Complex (No Measure)

Primal Complex

3 Rounds NFT

6 Backsquat with a barbell

6 Lunges with a barbell

6 Step with Knee Raise with barbell on a box (20″ box)

Weightlifting

Deadlift (5×1@85%)

In between each set do 10 GHD sit ups

Metcon

Metcon (Time)

5 rounds for time:

500m row

Rest 3 minutes

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