CrossFit Siloam Springs – CrossFit
Metcon
Metcon (Time)
30-20-10
KB Swings 53/35
Sit-Ups
30-20-10
Wallballs 20/14
Push-Ups
30-20-10
Calorie Row
Pull-Ups or Ring Rows
30-20-10
Goblet Squats
OH Walking Lunges w/plate 45/25
30-20-10
S2OH 95/65
KB or Medball Russian twist
Partner A starts with 30 KB swings while B starts 30 Sit-Ups. When both finish they switch movements Partner A starts on Sit-Ups and B starts KB swings.