CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200 Meter Run/Row

10 Empty Bar Squats

10 Empty Bar Strict Press

Pendlay Warm Up

Weightlifting

Metcon (No Measure)

15 Minute EMOM

1 Power Clean + 1 Hang Power Clean

Add Weight each Minute

Metcon

RX: Metcon (Time)

3 RFT

25 Double Unders

20 Plate OH Lunges 45/25

15 Box Jump Over

10 Pull ups

5 S2OH 135/95

SCALE: Metcon (Time)

3 RFT

75 Singles

20 Plate OH Lunges 25/15

15 Box Step Overs

10 Banded Strict Pull ups

5 S2OH 95/65