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 .....
Main – CF Endurance Metcon (Time) 400m Warm Up + Functional Stretching 3 x 1200m at Tempo Pace w/ 2:00 .....
Main – CrossFit Lite Metcon (Time) 1000m Row 50 KB Swings 50 Slam Balls 50 Air Squats 1000m Row
Main – WOD Weightlifting Bear Complex (15 min to find 1RM) Power Clean Front Squat Push Press Back Squat Second .....
