30-20-10 Metcon Metcon (Time) 30-20-10 KBS 53/35 Sit Ups 30-20-10 Wallballs 20/14 Push Ups 30-20-10 Calorie Row Pull Ups(ring rows) 30-20-10 Goblet Squats 53/35 OH Plate Lung 45/25

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) 30-20-10 KBS 53/35 Sit Ups 30-20-10 Wallballs 20/14 Kettlebell Deadlift 53/35 30-20-10 Medball Cleans 20/14 Ring Rows 30-20-10 Goblet Squats 53/35 OH Plate Lung 45/25