CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run Empty barbell 10 back squats 10 lunges 10 push press 10 good mornings Metcon Metcon (AMRAP – Rounds and Reps) 20

4 Rounds for Time PALP Deadlift (1×5 +10) Metcon (3 Rounds for reps) 3x Max Strict Pull-ups PAINTP Back Squat (Heavy Triple) Metcon Metcon (Weight) 10 Jerk Steps each leg at max clean and

CrossFit Siloam Springs – CrossFit PALP Deadlift (1×5 +10) Metcon (3 Rounds for reps) 3x Max Strict Pull-ups PAINTP Back Squat (Heavy Triple) Metcon Metcon (Weight) 10 Jerk Steps each leg at max clean