4 Rounds for Time

CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Air Squats

10 Empty Bar Good Mornings

Weightlifting

Deadlift (3×12@ 50% of MAX)

Metcon

Metcon (Time)

4 Rounds for Time

RX

10 Pull-ups

15 Deadlifts 225/155

400 Meter Run

Scaled

10 Banded Strict Pull-ups

15 Deadlifts 185/125

400 Meter Run/Row

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