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

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 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

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 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

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 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 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