CrossFit Siloam Springs – CrossFit

PAMC

PAMC – 3X10 (Weight)

We are into the meat of the program. Continue to add weight on every exercise at every opportunity.

On an 80 second clock (36 min ttl), complete:

Back Squat 3X10

Bench Press 3X10

Strict Pullups 3X10

Glute Ham Raise 3X10

Strict Press 3X10

Chinups 3X10

Front Squat 3X10

Dips 3X10

Curls 3X10

PAMC (Weight)

Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of work and transition to the next exercise.

Back Squat 2×10

Bench press 2×10

Strict Pull-ups 2×10

Deadlift 2×10

Push Press 2×10

Chin-ups 2×10

Front squat 2×10

Incline DB bench 2×10

DB Hammer Curls 2×10