Main – CrossFit Lite Weightlifting Push Press (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 15 Med .....
Main – CrossFit Lite Weightlifting Back Squat (5×5) Metcon Metcon (AMRAP – Rounds and Reps) 5 Rounds of a 3 .....
Main – CrossFit Lite Gymnastics Metcon Metcon (Time) 2 Person Team 1000m Row switch every 250m 100 Slamballs 100 OH .....
Main – CrossFit Lite Weightlifting Thruster (5×5) Metcon Metcon (Time) 4 Rounds 5 Deadlifts up to BW 10 Burpees 20 .....
Main – WOD Weightlifting Olympic Lifting Total (Total Weight)
Main – WOD Weightlifting Weighted Pull-ups (5×3) Metcon Metcon (Time) 5 Rounds 30 Dubs 20 FR Lunge 95/65# 10 G2OH .....
Main – WOD Weightlifting Split Jerk (20 min to work to heavy 2) Metcon Metcon (Time) 3 Rounds 20 Burpee .....
Main – WOD Gymnastics Metcon Metcon (Time) 20 Strict HSPU 30 KBS 70/53# 40 Slamballs 20/15# 50 Abmats 20 Power .....
Main – WOD Weightlifting Front Squat (5×5 @ 80%) Metcon Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m .....
Main – CrossFit Lite Back Squat (5 sets of 5 reps) Metcon (Time) 3 RFT: 500m Row 200m (around building) .....
Main – CrossFit Lite Metcon (Time) 12 Min AMRAP: 20 Slam Balls 20 Wall Balls rest 5 minutes 12 min .....
Main – WOD Weightlifting Overhead Squat (5×4 working up to heavy 4) Metcon Metcon (Time) Level 3 2 Rounds 30 .....
