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

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

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 Open 16.3 Weightlifting Snatch (Heavy Single) Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games

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