For Time Warm-up Warm-up 400 Meter Run/Row 3 Rounds 10 Ab mat Sit Ups 10 Air Squats Weightlifting Front Squat (50% of MAX) Metcon Metcon (Time) For Time RX Buy in: 100 Meter Farmers

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Run/Row 3 Rounds 10 Ab mat Sit Ups 10 Air Squats Weightlifting Front Squat (50% of MAX) Metcon Metcon (Time) For Time RX

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@ 50% of MAX) Metcon Metcon (Time) 4 Rounds for Time RX 10

4 Rounds for Time Warm-up Warm-up 3 Rounds 10 Air Squats 10 Empty Bar Good Mornings Weightlifting Deadlift (3×12@ 50% of MAX) Metcon Metcon (Time) 4 Rounds for Time RX 10 Pull-ups 15 Deadlifts

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 400 Meter Row 2 Laps of Walking Lunge Pass Through Weightlifting Shoulder Press (3×12@ 50% of MAX) Bench Press (3×12@ 50% of MAX) Metcon Metcon

5 Rounds for Time Warm-up Warm-up 400 Meter Row 2 Laps of Walking Lunge Pass Through Weightlifting Shoulder Press (3×12@ 50% of MAX) Bench Press (3×12@ 50% of MAX) Metcon Metcon (Time) 5 Rounds

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 10 Ab Mat Sit Ups 10 Air Squats 10 Russian Swings Weightlifting Back Squat (3×12 50% of MAX) Metcon Metcon (AMRAP – Rounds

12 Minute AMRAP Warm-up Warm-up 3 Rounds 10 Ab Mat Sit Ups 10 Air Squats 10 Russian Swings Weightlifting Back Squat (3×12 50% of MAX) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute