Grettel Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the Bar

20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 100 m Run 1.5

Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time) Partner WOD

CrossFit Siloam Springs – CrossFit Metcon (Time) 4 RFT 2 100m run/row with 7 burpees in between 15 T2B (do a burpee each time you come off the bar) 14 yd walking DB OH

Tabata Weightlifting Back Squat (Triple) Bench Press (Triple) Deadlift (Triple) OR Power Clean (5×3@70%) Metcon Metcon (AMRAP – Reps) Tabata box jump, 16/20-in. box Tabata L-sit Tabata handstand hold Tabata sit-up Tabata lunge The

3 Rounds for Time Weightlifting Superset Front Squat (3×5@70%) Push Press (3×5@70%) Metcon Metcon (Time) 3 rounds for time of: 5 muscle-ups 9 hang power cleans 7 push jerks 50 double-unders 155/105

Ingrid Metcon Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the Bar

4 Rounds for Time Superset Back Squat (Pick a weight where you have perfect form. 70%) Bench Press (Pick a weight where you have perfect form. 70%) Metcon Metcon (Time) 4 rounds for time