Helen Warm-up Warm-up 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Pass Through Weightlifting Front Squat (3×2@80%) Shoulder Press (3×2@80%) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings,

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 2 RNFT 200 Meter Run/Row 10 Air Squats 10 Pass Through Weightlifting Front Squat (3×2@80%) Shoulder Press (3×2@80%) Metcon Helen (Time) 3 Rounds for time