CrossFit Siloam Springs – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run/Row
3 Rounds
10 KBS
10 Empty Bar Good Mornings
Weightlifting
Deadlift (60% of your 1 Rep Max)
Metcon
Metcon (Time)
4 RFT
RX
10 Bar Push ups
10 Deadlifts 225/155
10 Box Jumps 24/20
200 Meter Run (250 meter Row if Raining)
SCALE: Metcon (Time)
4 RFT
Scaled
10 Push Ups
10 Deadlifts 185/135
10 Box Step Ups
200 Meter Run (250 meter Row if Raining)