12 Minute AMRAP Warm-up Warm-up 2 Rounds 200 Meter Run/Row 10 KBS 10 Ab Mat Sit Ups Weightlifting Front Squat (70% of your 1 REP MAX) Metcon Metcon (AMRAP – Rounds and Reps) 12

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 200 Meter Run/Row 10 KBS 10 Ab Mat Sit Ups Weightlifting Front Squat (70% of your 1 REP MAX) Metcon RX: Metcon (AMRAP