12 Minute AMRAP Weightlifting Barski (Heavy Single) The Barksi clean, named for Bob Bednarksi, is simply a high-hang clean triple performed without using straps. Metcon Metcon (AMRAP – Rounds and Reps) Then 12 min

CrossFit Siloam Springs – CrossFit Weightlifting Barski (Heavy Single) The Barksi clean, named for Bob Bednarksi, is simply a high-hang clean triple performed without using straps. Metcon Metcon (AMRAP – Rounds and Reps) Then

KOINTHEOK #1 ’20 KOINTHEOK #1 ’20 (AMRAP – Reps) 18 minute team chipper (SCALED version) 100 Russian KB Swings 55/35 100 Hang power Snatch 75/55 75 Box-facing Burpee Box Jump-Overs 20" 75 Front Squats

CrossFit Siloam Springs – CrossFit KOINTHEOK #1 ’20 (AMRAP – Reps) 18 minute team chipper (SCALED version) 100 Russian KB Swings 55/35 100 Hang power Snatch 75/55 75 Box-facing Burpee Box Jump-Overs 20″ 75

PAMC 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

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

BAMF V3 Weightlifting Clean (Heavy Single) Metcon Metcon (Time) BAMF V3 21 Pull Ups 15 Chest to Bar Pull Ups 9 Bar Muscle Ups

CrossFit Siloam Springs – CrossFit Weightlifting Clean (Heavy Single) Metcon Metcon (Time) 45 calorie buy in Row 21/15/9 wallball (20/14) DB G20 (35/25) burpees