CrossFit Siloam Springs – CrossFit LT Warm-up Warm-up (No Measure) 400 meter run or row 10 burpees 10 situps 10 squats Metcon Metcon (AMRAP – Rounds and Reps) 25 minute amrap 40 calorie row

15 Minute AMRAP PALP Back Squat (3×5) Bench Press (3×5) PAINTP Deadlift (5×1 deadlift @ 90%. Work up higher if you choose) Metcon Metcon (AMRAP – Rounds and Reps) 15 min 5 MU (ring

CrossFit Siloam Springs – CrossFit PALP Back Squat (3×5) Bench Press (3×5) PAINTP Deadlift (5×1 deadlift @ 90%. Work up higher if you choose) Metcon Metcon (AMRAP – Rounds and Reps) 15 min 5