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 .....
Main – WOD Weightlifting Strict Press (4×2 @ 75% BW) Strict Press Metcon Metcon (Time) 40-30-20-10 Calorie Row 20-15-10-5 Burpee .....
Main – WOD Weightlifting Paused Front Squat (5×3) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 100m Sprint .....
Main – WOD Metcon (Time) As Teams of 2. Split work evenly except mile run, which is run together. Rotate .....
Main – CrossFit Lite Metcon 3 Rounds Run 400 m 40x Walking Lunges 30x Sit-ups 20x Push-ups 10x Burpees
Main – CrossFit Lite Metcon (Time) 3 RFT: 400m Run 21 Goblet Squats 12 Pull-Ups or 24 Ring Rows
Main – CF Endurance Metcon (Time) 800m Run Warm-Up 3 x 1000m w/ 3:30 rest
Main – CrossFit Lite Metcon Metcon For time Row 500m 100x Squats Row 400m 75x Push press (45#25) Row 300m .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 3 Minutes to Complete 2 Rounds: 9 Thrusters 55#/35# 27 Single Unders .....
Main – CF Endurance Metcon (Time) 5 RFT: 400m Row (hard) Rest 1 Minute 400m Sprint Rest 1 Minute
