Main – WOD Weightlifting Deadlift (6×3) Metcon Metcon (Time) Buy In 10 Cal AirDyne 200m Run 100 Double Unders 400m .....
Main – WOD Weightlifting Push Press (8×3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 3,6,9,12 etc. Snatch .....
Main – WOD Mobility Skill Work Metcon Metcon (Time) 3 Rounds 30 BS 95/65# 30 Push Ups rest 3:00 3 .....
Main – WOD Weightlifting Bench Press (4×4) Metcon Metcon (Time) 10 Rounds 3 Clean and Jerks 185/135# 3 Strict Ring .....
Main – WOD Weightlifting EMOM FS/Pullup (EMOM for 20) EMOM for 20 min Even 5 FS @ 75% Odd 7 .....
Main – WOD Metcon (Time) As Teams of 2: Buy In: 1500m Row (alternating 250m Increments while partner holds a .....
Main – CrossFit Lite Metcon (Time) 10 RFT: 100m Sprint 10 Mountain Climbers 10 Double Unders or 25 Single Unders
Main – CrossFit Lite Metcon (Time) Lurong #5 for those performing Lurong — 5 RFT: 200m Sand Bag Carry 10 .....
Main – CF Endurance Metcon (Time) Warm-Up 400m Run + Functional Stretching 5 x 500m Row w/ 1 minute rest
Main – WOD Gymnastics Pull Work (15 min Practice) Pull Ups/C2B/Muscle Ups Metcon Metcon (Time) 1 mile Buy In 21-15-9 .....
Main – WOD Weightlifting Back Squat (4×4 @ 80%) Metcon Metcon (Time) 5 Rounds 1 Snatch 135/95# 3 Muscle Ups .....
Main – CrossFit Lite Metcon (Time) 3 RFT: 1 Min. Box Step Ups 1 Min. Push Press 1 Min Med .....
