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″ .....
Main – WOD Weightlifting Bear Complex (20 min to establish 1RM) Power Clean Front Squat Push Press Back Squat Second .....
Main – WOD Cardio Metcon Metcon (Time) EMOM for 12 min. 8 Burpees 10 Double Unders
Main – WOD Weightlifting Back Squat (3×8 @ 50%) Metcon Metcon (Time) 9-7-5 Clean and Jerk 185/135# Muscle Ups15 min .....
Main – WOD Weightlifting High-Hang Clean (6×3 working to heavy 3 ) Metcon Metcon (Time) 3 Rounds of You Go, .....
Main – WOD Metcon (AMRAP – Reps) As Teams of 3. Score=(the square root of total reps x pi(3.141592653)) – .....
Main – CrossFit Lite (No Measure) 50 Jumping Jacks 20 Passthroughs 10 Push-ups 10 Squats 10 Sit-ups Stretch Thruster (3 .....
Main – CrossFit Lite Perfect Air Squats Practice (50 reps) Perform perfect below parallel air Squats, chest upright, with fingers .....
Main – CF Endurance Metcon (Time) Warm-Up as directed Reindeer Runners–800m easy, 200m fast, 200m fast, 800m easy Everyone Else: .....
Main – CrossFit Lite (No Measure) 50 Jumping Jacks 20 Passthroughs 10 Push-ups 10 Squats 10 Sit-ups Stretch Front Squat .....
