Main – CF Endurance Metcon (No Measure) 400m Warm Up Stretch as a group 8-10 x 200m Short Intervals (fast .....
Main – CrossFit Lite (No Measure) 400 m 20 Passthroughs 10 Goodmornings 10 Squats 10 Push-ups Stretch Snatch Metcon (AMRAP .....
Main – CrossFit Lite Shoulder Press (5 x 5) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
Main – CF Endurance Metcon (Time) 800m Run Warm Up 3 x 800m w/ 4 minutes rest
Main – WOD Weightlifting Front Squat (6×3 @ 80%) Metcon Metcon (Time) 15 Deadlifts 225/165# 9 Deficeit HSPU 12 Deadlifts .....
Main – CrossFit Lite (No Measure) Run 400m 20 Passthroughs 10 Goodmornings 10 Inch worms Bear Crawl Crab Walk Stretch .....
Main – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) 150 Wall Balls for Time *every break=12 Burpees* .....
Main – WOD Weightlifting Clean and Jerk (2 Reps EMOM for 10 min @ 75%) Metcon Metcon (Time) 21-15-9 C2B .....
Main – WOD Weightlifting Push Press (15 min to heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) 10 min .....
Main – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) 5 Rounds for Time 200m Run 15 KBS .....
Main – WOD Team Nutts (Time) For Time in Teams of Two: 20 Handstand push-ups 250 pound Deadlift, 30 reps .....
Main – CrossFit Lite Due to a family medical situation I may not be able to attend this evenings class. .....
