CrossFit Siloam Springs – CrossFit
Warm-up
Warm-up (No Measure)
400 meter run/row
2 minutes of jump rope
Then 3 rounds
10 airsquats
10 kbs (light weight)
10 sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20 minute cap
50 dubs or 150 singles
50 dB thrusters 35/25
500 meter row(one rower per team)
30 pull-ups (scaled jumping pull-ups)
30 Russian swings 1.5/1
300 meter row
20 t2b(knees to chest)
20 lunges
200 meter row