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 min ttl), complete:
Back Squat 3X10
Bench Press 3X10
Strict Pullups 3X10
Glute Ham Raise 3X10
Strict Press 3X10
Chinups 3X10
Front Squat 3X10
Dips 3X10
Curls 3X10
PAMC (Weight)
Start conservative. Pick a weight that you can complete all the reps easily with perfect form. You are allowed 80 seconds to complete each set(x2) of work and transition to the next exercise.
Back Squat 2×10
Bench press 2×10
Strict Pull-ups 2×10
Deadlift 2×10
Push Press 2×10
Chin-ups 2×10
Front squat 2×10
Incline DB bench 2×10
DB Hammer Curls 2×10