Main – WOD Weightlifting Back Squat (5×4 @ 75%) Metcon Metcon (Time) 150 Double Unders 50 Cal Row 30 Burpees12 .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 4 Min. Row for Calories 1 Minute Rest 3 Min. Jumping Pull-Ups .....
Main – WOD Weightlifting Clean and Jerk (20 min practice) Metcon Metcon (Time) 4 Rounds 400m Run 12 C2B Pull .....
Main – WOD Mobility Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
Main – WOD Weightlifting Bench Press (6×3 @ 75% or Greater of BW) Metcon Metcon (Time) 50 AbMats 40 Goblet .....
Main – WOD Weightlifting Push Press (6×3 working to heavy 3) Metcon Metcon (AMRAP – Rounds and Reps) 10 Min .....
Main – WOD Metcon (Time) As Teams of 2: 1 Mile Run 100 Pull Ups 100 Push Ups 100 Deadlifts .....
Main – CrossFit Lite Barn Burner Metcon Row 250 m 21x Sumo Deadlift High Pulls Row 500 m 21x Sledgehammer .....
Main – CF Endurance Metcon (Time) 800m Run Warm Up 4 x 500m Row w/ 1 minute rest
Main – CrossFit Lite Metcon (Time) 3 RFT: 400m Run 20 KB Swings 12 Burpees
Main – CrossFit Lite 3 Rounds for time Metcon 50 Squats 40 Sit-ups 30 Slam Balls 20 Lunges 10 Pushups
