CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT

200 Meter Run/Row

:30 Hand Stand Hold

10 Push Ups

10 Air Squats

Skill

Metcon (No Measure)

5 Rounds (No Measure)

5 Strict Pull Ups (Banded if Needed, No Kipping)

10 Pistols (Any Progression)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Plate Ground to Overhead 45/25 (35/15)

10 Pull Ups (Banded Strict Pull Ups)

5 Minute Rest

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10 Alternating DB Snatch 50/35 (35/20)

10 Wall Balls 20/14 (14/10)