CrossFit Siloam Springs – CrossFit LT Warm-up Metcon (No Measure) 12-9-6 Squats Kettlebell Swings Burpees Metcon Metcon (Time) 800m Row/Run Metcon (AMRAP – Rounds and Reps) 12 minutes amrap 10 burpee over kettle bell

AMRAP Weightlifting Back Squat (Heavy Single) Back Squat (2×5@80% of Heavy Single) Metcon Metcon (3 Rounds for reps) 6 Min AMRAP Min 1, max muscle ups (bar or ring) Min 2, rest Min 3,

CrossFit Siloam Springs – CrossFit Weightlifting Back Squat (Heavy Single) Back Squat (2×5@80% of Heavy Single) Metcon Metcon (3 Rounds for reps) 6 Min AMRAP Min 1, max muscle ups (bar or ring) Min