CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

400 meter Run/Row

3 Rounds

10 Air Squats

10 Ab Mat Sit Ups

Weightlifting

Front Squat (3×12@60% of MAX)

Metcon

Metcon (Time)

Buy In: 10 Front Squats from the floor 135/95

Then 3 Rounds for Time

10 TTB

15 GHD’s

20 Wall Balls 20/14

25 DU

Buy Out: 10 Front Squats from the floor 135/95

Metcon Scaled

Metcon (Time)

Scaled

Buy In: 10 Front Squats from the floor 95/65

Then 3 RFT

10 Knee Raises

15 Ab Mat Sit Ups

20 Wall Balls 14/10

75 Singles

Buy Out: 10 Front Squats from the floor 95/65