21-15-9

CrossFit Siloam Springs – CrossFit

PALP

Back Squat (3×5 +5)

Bench Press (3×5 +5)

PAINTP

5 RM Bench Press (1×5)

5 RM Bench Press followed by 2 back off sets at 90% of 5 RM. Record the 5 RM bench press weight

Metcon

Metcon (AMRAP – Reps)

8 Minute EMOM

3 Bar Muscle Ups

3 Ring Muscle Ups RX+

Metcon (Time)

21-15-9

Shoulder to overhead 95/65

Pull-ups

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