21-15-9, 1-2-3

CrossFit Siloam Springs – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Run/Row

:30 Hand Stand Hold

10 Push Ups

Skill

Metcon (No Measure)

Rope Climbs

Metcon

Metcon (Time)

21-15-9

1-2-3

21 Thrusters

1 Rope Climb

15 Thrusters

2 Rope Climbs

9 Thrusters

3 Rope Climbs

Measures

RX+ = 135/95 and Legless Rope Climbs

RX = 115/80 and Rope Climbs

Scaled = 95/65 and pull up from the floor x 3 (3,6,9 times)

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