Clean Ladder Warm-up Warm-up 400 Meter Run/ Row 3 Rounds :30 Handstand Hold 10 Empty bar Squats Weightlifting Metcon EMOM 10 min Cleans 50% of your 1Rep Max Odd minute 5 T&G Power Cleans

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/ Row 3 Rounds :30 Handstand Hold 10 Empty bar Squats Weightlifting Metcon (No Measure) EMOM 10 min Cleans 50% of your 1Rep