3 Rounds for Time

CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

2 RNFT

200 Meter Run/Row

:30 Hand Stand Holds

10 Ab Mat Sit Ups

10 Light Kettle Bell Swings

Skill

Metcon (No Measure)

Hand Stand Practice 20 minutes (No Measure)

Kicking up on the Wall

Kipping Hand Stand Push Ups

Push ups off a Box

Metcon

Metcon (Time)

3 RFT

400 Meter Run

5 HSPU (Strict DB Press 45/25)

10 OHS 95/65 (75/55)

15 Ab Mat Sit Ups

20 Double Unders (60 Singles)

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