4 Rounds for Time Warm-up Warm-up 3 RNFT 200 Meter Run/Row 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of 1 REP MAX) Metcon Metcon (Time) 4 RFT 400 Meter Row 25 Double

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 200 Meter Run/Row 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of 1 REP MAX) Metcon RX: Metcon (Time) 4 RFT 400