CrossFit Siloam Springs – CrossFit LT Metcon Metcon (Time) For time partner wod Buy in 200 singles Then 2 rounds 24 knees to chest 24 step ups 24 jumping pull-ups/ring rows 24 kbs 24

Skills & Drills Warm-up Skill work 2 x 30 sec Handstand holds 4 x 3 box pike pushups or HSPU Metcon (Time) 3 Min total plank hold for time (Resting on forearms) Metcon (AMRAP

CrossFit Siloam Springs – CrossFit Warm-up (No Measure) Skill work 2 x 30 sec Handstand holds 4 x 3 box pike pushups or HSPU Metcon (Time) 3 Min total plank hold for time (Resting