WOD
10-9-8-7-6-5-4-3-2-1 Warm-up Warm-up Warm Up 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Ab Mat Sit Ups Weightlifting Back Squat (75% of 1 REP MAX) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dumb bell Clean&Jerk 45/35
10-9-8-7-6-5-4-3-2-1
CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) Warm Up 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Ab Mat Sit Ups Weightlifting Back Squat (75% of 1 REP MAX) Metcon Metcon