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 (Time)

10-9-8-7-6-5-4-3-2-1

Dumb bell Clean&Jerk 45/35

Burpee over the Dumb Bell

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