Main – WOD Gymnastics Metcon Metcon (Time) Buy In 30 cal. AirDyne 30 KBS 53/35# 20 Burpees 30 Pull Ups .....
Main – WOD Weightlifting Front Squat (6×3@65% or higher) Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 200m .....
Main – WOD Sprint and Agility Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 HSPU 1 Legless Rope Climb between each set15 min Time .....
Main – WOD Weightlifting Snatch (4×2@70%, 4×3@60%) Metcon Metcon (6 Rounds for time) Every 4 Minutes 250m Row 25 Wall .....
Main – WOD Weightlifting Back Squat (1RM Makeup ) Deadlift (5×3 working to a heavy 3) Metcon Metcon (Time) 3 .....
Main – WOD Metcon (Time) Team Morrison –Each teammate performs all the work, but only one teammate works at a .....
Main – CrossFit Lite Metcon 21-15-9 Push-ups Abmat Sit-ups Air Squats
Main – CF Endurance Metcon (Time) 3 RFT: 800m Run 30 DU/60 SU
Main – CrossFit Lite Metcon (Time) 4 RFT: 400m Run 10 Burpees
Main – CrossFit Lite 15 Min AMRAP 200 m Run 20 Slam Balls 15 Abmat Sit-ups 10 Push-ups
Main – CrossFit Lite Metcon (Time) 1000m Run or Row 100 Air Squats 1000m Run or Row
Main – CF Endurance Metcon (Time) 1000m Run 2000m Row 1000m Run
