21-15-9 Warm-up Warm-up 3 RNFT 1 Lap PVC Pass Through Lunges 1 Lap Inch Worm Down, Bear Crawl Back Weightlifting Front Squat (3×5@80%) Shoulder Press (3×5@80%) Metcon Metcon (Time) 21-15-9 Calories Row Toes to

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 RNFT 1 Lap PVC Pass Through Lunges 1 Lap Inch Worm Down, Bear Crawl Back Weightlifting Front Squat (3×5@80%) Shoulder Press (3×5@80%) Metcon Metcon