5 Minute AMRAP Warm-up Warm-up 400 Meter Run/Row 3 Rounds Empty Bar 10 Squats 10 Strict Press Weightlifting Metcon (Weight) 10 minute EMOM 5 Touch and Go Snatch every Minute 55% of your 1

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds Empty Bar 10 Squats 10 Strict Press Weightlifting Metcon (Weight) 10 minute EMOM 5 Touch and Go Snatch every Minute