4 Rounds for Time

CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

400 Meter Run/Row

3 Rounds

10 Jumping Air Squats

10 Push Ups

Weightlifting

Back Squat (3×12@60% of MAX)

Metcon

Metcon (Time)

4 Rounds for Time

20 Calorie Row

5 Man Makers 50/35

10 Pull Ups

Metcon Scaled

SCALE: Metcon (Time)

4 Rounds for Time

20 Calorie Row

5 Man Maker 35/25

10 Banded Strict Pull Ups

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