21-15-9 Warm-up Warm-up 3 Rounds 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of your 1 REP MAX) Metcon Metcon (Time) 21-15-9 Calorie Row GHD Wall Balls 20/14 Metcon (Time) 21-15-9 Calorie Row

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 10 Lunges Weightlifting Back Squat (70% of your 1 REP MAX) Metcon RX: Metcon (Time) 21-15-9 Calorie Row GHD Wall