CrossFit Siloam Springs – CrossFit
Warm-up
Warm-up (No Measure)
Warm Up
2 RNFT
200 Meter Run/Row
10 Air Squats
10 Ab Mat Sit Ups
Weightlifting
Back Squat (75% of 1 REP MAX)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Dumb bell Clean&Jerk 45/35
Burpee over the Dumb Bell