CrossFit Siloam Springs – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run/Row
3 rounds
10 Empty Bar Squats
10 Empty Bar Good Mornings
Weightlifting
Deadlift (3×12@60% of MAX)
Metcon
Metcon (Time)
9-6-3-6-9
Deadlift 225/155
Box Jumps 24/20
Bar over Burpees
Metcon Scaled
SCALE: Metcon (Time)
9-6-3-6-9
Deadlift 185/135
Step Ups 24/20
Bar Over Burpees