21-15-9 Weightlifting Metcon Hang power snatch for 20 minutes Snatch (1×1) Metcon Metcon (Time) 21/15/9 Squat Snatch (95/65) CTB

CrossFit Siloam Springs – CrossFit Weightlifting Metcon (No Measure) Hang power snatch for 20 minutes Snatch (1×1) Metcon Metcon (Time) 21/15/9 Squat Snatch (95/65) CTB

Deceiving Sync Skill Metcon Metcon (Time) MF Pairs 30 DB Synchro Front Squats 35/25 80′ DB Synchro OH Lunge 35/25 25 DB Synchro Snatch 35/25 70′ DB Synchro OH Lunge 35/25 20 DB Synchro

CrossFit Siloam Springs – CrossFit Metcon Metcon (Time) MF Pairs 30 DB Synchro Front Squats 35/25 80′ DB Synchro OH Lunge 35/25 25 DB Synchro Snatch 35/25 70′ DB Synchro OH Lunge 35/25 20

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

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