CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run 3 Rounds for Time 10 KettleBell Swings 10 Situps 10 Jumping Pull-Ups Metcon Metcon (Time) 3 Rounds for Time 25 ghd’s

3 Rounds For Time Metcon Metcon (Time) 3 Rounds for Time 25 GHDs 25 Swings (2/1.5) 2k Row (Time) Max Effort 2k Row PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP Berski

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 3 Rounds for Time 25 GHDs 25 Swings (2/1.5) 2k Row (Time) Max Effort 2k Row PALP Back Squat (3×5 +5) Bench Press (3×5 +5) PAINTP