Main – CrossFit Lite Endurance WOD Cardio 3 Rounds For Time Rest interval to equal time it takes to do .....
Main – CrossFit Lite Metcon For Time 40 ABmat sit-ups 20 KBS 10 Pull-ups/ Ring rows 400 m run / .....
Main – CrossFit Lite Metcon (Time) 3 RFT: 400m Run or 500m Row 20 Slam Balls 15#/10# 15 Wall Balls .....
Main – CF Endurance Metcon (Time) Warm-Up: Run 400m and Row 400m With a Running Clock: 1200m Run at 0:00 .....
Main – CrossFit Lite Metcon 5 Rounds 7x Pull-ups /Ring Rows 14x Burpees 21x Squats 28x Russian Twist
Main – WOD Metcon Metcon (Time) Teams of 2 94 Box Jumps 24/20″ 94 KBS 53/35# 94 Slamballs 20/15# 94 .....
Main – WOD Weightlifting Overhead Squat (5×2 @ 80%) Metcon Metcon (Time) 5 Rounds 15 C2B 400m Run 16 min .....
Main – WOD Weightlifting Snatch (20 min Practice) Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP .....
Main – WOD Cardio Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 30 Double Unders 12 Burpees
Main – WOD Weightlifting Front Squat (4×5 @ 75%) Metcon Metcon (Time) 400m Row 21 Curtis P’s 115/75# 400m Row15 .....
Main – WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Mary (AMRAP .....
Main – CrossFit Lite Class will be held at the Box. We will NOT be going to BRICK CITY PARK .....
