Main – CF Endurance Metcon (Time) 500m Row Warm-Up 5 x 500m Row w/ one minute rest
Main – CrossFit Lite Back Squat (5 x 5) Metcon (Time) 21-15-9 Sumo Deadlift High Pull Barbell Thrusters
Main – CrossFit Lite (No Measure) 400 m 10 push-ups 10 Ring rows 10 Sit-ups 10 Squats 15 passthroughs 10 .....
Main – CrossFit Lite Metcon (AMRAP – Rounds and Reps) –Group Warm-Up and Mobility –Movement Review 20 Min AMRAP: 100 .....
Main – CF Endurance Metcon (No Measure) 800m Run Warm-Up Group Mobility Short Intervals: 8-10 x 200m fast
Main – CrossFit Lite (No Measure) 50 Jumping Jacks 12 push -ups 12 ring rows 15 sit-ups 20 lunges 15 .....
Main – WOD Skill Work Metcon (No Measure) TABATA Hollow Rock Arch Rock Metcon Metcon (Time) 5 Rounds 6 Front .....
Main – WOD Weightlifting Bench Press (6×3 working to heavy 3) Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute .....
Main – WOD Weightlifting Back Squat (1RM) Front Squat 1RM Makeup Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Metcon (Time) Level .....
Main – WOD Gymnastics Handstand Push-ups (15 min practice) Metcon Metcon (Time) 4 Rounds 400m Run 21 KBS 53/35# 14 .....
Main – WOD Weightlifting Snatch (5×3 T&G) Metcon Metcon (Time) Level 3 21-15-9 Power Snatch 115/95# 30-20-10 C2B Metcon (Time) .....
Main – WOD The CrossFit Open is less than two weeks away! Have you signed up yet? Metcon (AMRAP – .....
