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 Metcon Metcon (Time) Midline March 3 Rounds for Time 25 GHDs 50 foot handstand walk 50 foot overhead walking lunges RX 135/95 RX+155/105 Scale 95/65

Midline March Metcon Metcon (Time) Midline March 3 Rounds for Time 25 GHDs 50 foot handstand walk 50 foot overhead walking lunges RX 135/95 RX+155/105 Scale 95/65

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

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

3-6-9-12-15-18-21 Warm-up Warm-up 3 Rounds 300m Row 10 Air Squats 10 DB Alternating Snatch Weightlifting Snatch (Light) Metcon Metcon (AMRAP – Reps) 3-6-9-12-15-18-21 Snatch Back Squat Push Ups 3@45/35 6@75/55 9@105/75 12@135/95 15@165/105 18@195/125

CrossFit Siloam Springs – CrossFit Warm-up Warm-up (No Measure) 3 Rounds 300m Row 10 Air Squats 10 DB Alternating Snatch Weightlifting Snatch (Light) Metcon Metcon (AMRAP – Reps) 3-6-9-12-15-18-21 Snatch Back Squat Push Ups