3 Rounds for Time

CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Air Squats

10 Sit Ups

10 KBS

Weightlifting

Front Squat (70% of 1 REP MAX)

Metcon

RX: Metcon (Time)

3 RFT

400 Meter Run

10 TTB

10 Ab Mat Sit Ups

10 KBS 2pood/1.5pood

10 Push Ups

SCALE: Metcon (Time)

3 RFT

400 Meter Run

10 (Knee Raises)

10 Ab Mat Sit Ups

10 KBS (1.5pood/1pood)

10 Push Ups

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