Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) 3 Rounds 3 Rope Climbs 6 Power Snatches .....
Main – WOD Weightlifting Snatch (5×3 T&G @ 50% from Friday) Metcon Metcon (Time) 5 Rounds 10 Box Jumps 24/20″ .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) 7-5-3 Burcleaners 185/135# Muscle Ups
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 .....
