Main – WOD Sprint and Agility Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 6 Ring Dips 12 .....
Main – WOD Weightlifting Snatch Grip Push Press (1 x 12) Snatch Grip PP x 2 + 10 OHS 4 .....
Main – WOD Mobility Gymnastics Pull-ups (15 min of work) Metcon Metcon (Time) 50 Double Unders 20 S2OH 135/95# 20 .....
Main – WOD Weightlifting Deadlift (5,5,3,3,3) Rest 1 min between each set Heavy as possible with good form Metcon Metcon .....
Main – WOD Weightlifting EMOM 14 EMOM 14 min 6 FS @ 50 of 1RM from floor Max C2B in .....
Main – WOD Metcon (Time) As Teams of 2: 2000m Row Cash In (alternate 500s) 50 Power Snatches 95#/65# Rx+135 .....
Main – CrossFit Lite Lurong 3 Metcon 11 Min. AMRAP: 3-6-9-12-15… rep scheme Wall Balls 14#/10# Box Jumps 16#/12# Deadlifts .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 11 Min. AMRAP: 3-6-9-12-15… rep scheme Wall Balls 14#/10# Box Jumps 16#/12# .....
Main – CF Endurance Metcon (Time) 800m Warm Up 2 x 200m w/ 1 minute rest 2 x 400m w/ .....
Main – CrossFit Lite Lurong 2 Olympian 9 min AMRAP Metcon 9 Min AMRAP: 20 Ground to Overhead 14# 7 .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 9 Min AMRAP: 20 Ground to Overhead 14# 7 Bar Facing Burpees .....
Main – CF Endurance Metcon (Time) 800m Run Warm Up 3 RFT: 800m Run 50 DUs/100 SUs
