21-15-9

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 Balls 20/14

SCALE: Metcon (Time)

21-15-9

Calorie Row

Ab Mat Sit ups

Wall Balls 14/10

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