CrossFit Siloam Springs – CrossFit
Skill
Metcon (No Measure)
5 Rounds of
1 set max STRICT pushups (vary the hand position 1) standard, hands out, diamond, feet elevated, wide)
1 set max HSPU – Strict if possible, kipping if needed
1 set max ring dips
1 set max Feet Together Hip Flexor Exercise
1 set max Feet Apart Hip Flexor Exercise
Metcon
Metcon (Time)
4 Rounds for Time
400 M Run
20 Wallball Shots (20/14)
10 Cleans (135/95)