3 Rounds for Time

CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT

200 Meter Run/Row

10 Pass Through

10 Air Squats

Weightlifting

Front Squat (3 x 2 @85%)

Shoulder Press (3 x 2 @85%)

Metcon

Metcon (Time)

3 RFT

400 Meter Row

25 Double Unders (75 Singles)

25’ Plate OH Lunge 45/25 (35/15)

10 Pull Ups (Strict Banded)

15 GHD’s (Ab Mat Sit Ups)

25’ Plate OH Lunge 45/25 (35/15)

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