Main – CF Endurance Metcon (No Measure) Friday Open Prep Workout 800m Run Warm-Up Group Stretching 1. 800m Tempo Run .....
Main – CrossFit Lite (No Measure) 400m 10 Squats 10 Push-ups 10 Sit-ups 10 Ring Rows 10 Pass Thru 5 .....
Main – CrossFit Lite Deadlift (5 – 5 -5 – 5 – 5) Metcon (AMRAP – Rounds and Reps) 12 .....
Main – CF Endurance Metcon (No Measure) 800m Run Warm-Up Group Stretching 8-10 x 200m fast (short intervals) rest 1-2 .....
Main – CrossFit Lite (No Measure) 200 m 1/4 high knees 1/4 but kicks 50 Jumping Jacks 10 Squats Bear .....
Main – WOD Weightlifting Paused Front Squat (4×3 @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) Level 3 20 .....
Main – WOD Weightlifting Overhead Squat (20 min to heavy 2) Metcon Metcon (Time) Level 3 5 Rounds 10 Box .....
Main – WOD Weightlifting Complex (1RM) 15 min to find 1RM of: 1 Power Clean 1 Hang Squat Clean 1 .....
Main – WOD Weightlifting Snatch (15 min Practice) Metcon Metcon (AMRAP – Rounds) Level 3 EMOM 12 E=20 Dubs + .....
Main – WOD –Perform as Teams of 2 –Run each 800m run together –Split air squats and muscle ups evenly .....
Main – WOD Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar .....
Main – CrossFit Lite (No Measure) 400 m 10 push ups 10 sit ups 10 squats 10 ring rows 10 .....
