3-6-9-12-15-18-21 Warm-up Warm-up 3 Rounds 300m Row 10 Air Squats 10 DB Alternating Snatch Weightlifting Snatch (Light) Metcon Metcon (AMRAP – Reps) 3-6-9-12-15-18-21 Snatch Back Squat Push Ups 3@45/35 6@75/55 9@105/75 12@135/95 15@165/105 18@195/125

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 300m Row 10 Air Squats 10 DB Alternating Snatch Weightlifting Snatch (Light) Metcon Metcon (AMRAP – Reps) 3-6-9-12-15-18-21 Snatch Back Squat Push Ups