Main – CrossFit Lite (No Measure) 200m Run 50 JJ 20 Passthroughs 10 Push ups 10 Sit ups 10 Squats .....
Main – WOD In addition to the programmed workout, you may also complete–optional at your choice–the 2014 2k Row Challenge .....
Main – WOD Weightlifting Squat Clean (20 min to establish 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 min .....
Main – WOD Weightlifting Front Squat (20 min to estabish 1RM) Metcon Metcon (Time) 2 Rounds 500m Row 25 KB .....
Main – WOD Metcon (Time) Team Klepto (as teams of 2) 1000m Row Buy-In —— 4 Rounds for Time: 27 .....
Main – CrossFit Lite Deadlift (5 x 5 reps) Metcon (No Measure) EMOM for 16 Minutes: 3 Burpees 30 Single .....
Main – CF Endurance Metcon (Time) Group Warm-Up — 800m Run rest 2 minutes 1 Mile Run rest 4 minutes .....
Main – CrossFit Lite (No Measure) 200 m Run 50 JJ 10 Push ups 10 Lunges 10 Squats 10 Abmat .....
Main – CrossFit Lite Goblet Squat (5 x 10) 2k Row (Time) Max Effort 2k Row
Main – CF Endurance Metcon (Time) 4 RFT: 500m Row 440m Run 3 Minutes rest This is a long interval .....
Main – CrossFit Lite (No Measure) 200 m Run 50 JJ 10 Push ups 10 Abmats Sit ups 10 Squats .....
Main – WOD Mobility Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 200m Row 5 Box Jumps 30/24″ .....
