9 Minute AMRAP Warm-up Warm-up 400 Meter Run/Row 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (55% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 3,3-6,6-9,9-12,12……….etc.

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (55% of MAX) Metcon Metcon (AMRAP – Rounds and Reps)