Main – CF Endurance Metcon (Time) 500m Row Warm-Up Group Stretching 3 x 1000m Row w/ 3 minutes rest
Main – CrossFit Lite (No Measure) 400 m 10 squats 10 pushups 10 situps 15 Passthroughs Stretch Power Snatch Metcon .....
Main – CrossFit Lite Pull-ups (5 x 5 strict pull ups (weighted if possible)) Metcon (Time) 21-15-9 Reps for Time: .....
Main – CF Endurance Metcon (Time) 500m Row Warm-Up Stretch as a group 3 x 1000m Row 3 minutes rest
Main – CrossFit Lite (No Measure) 400 m run 10 squats 10 pushups 10 situps 15 passthroughs Stretch Deadlift Metcon .....
Main – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) Level 3 5 Rounds 24 HR Push Ups .....
Main – WOD Sprint and Agility Metcon Metcon (Time) 3 Rounds 3 Power Clean and Jerks 135/95# 6 KB SA .....
Main – WOD Weightlifting Front Squat (3×3 @ 95%) Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
Main – WOD Weightlifting Snatch High Pull (6×2 snatch high pull+1 snatch) Metcon Metcon (AMRAP – Rounds and Reps) 15 .....
Main – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon (Time) 30-25-20-15-10 Calorie Row Deadlift 185/135# 15 min TC RX+ .....
Main – WOD Urban Obstacle Course (No Measure) Downtown Ocala will be your gym – follow your Coach. Grace (Time) .....
Main – CrossFit Lite (No Measure) 200m Run 50 Jumping Jacks 10 Push-ups 10 Sit-ups 10 Squats 20 Pass Thru .....
