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
Main – CrossFit Lite 12 min AMRAP 10 Wall Ball Shots 10 Burpees 10 Pull-ups 10 Leg-ups
Main – WOD Weightlifting Back Squat (1RM) Metcon Metcon (Time) 21-15-9 Push Ups KBS 53/35#6 min Time Cap
Main – WOD Weightlifting Strict Press (5×3 working to heavy 3) Strict Press Metcon Metcon (Calories) 6 Round Partner WOD .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) 20 min EMOM Even 7 OHS 115/75# Odd .....
Main – WOD Weightlifting Farmer’s Carry (Max Distance 70/53#) Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 10 .....
Main – WOD Weightlifting Back Squat (2×2 @ 100%) Metcon Metcon (Time) 10-8-6-4-2 S2OH @ 75% BW 10-15-20-25-30 Abmats12 min .....
Main – CrossFit Lite Metcon 12 min AMRAP 10 Slam Balls 10 Pull-ups 10 Burpees 10 Leg-ups
Main – CrossFit Lite Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP as Teams of 2: 100m Prowler Push .....
Main – CF Endurance Metcon (Time) 1000m Row Warm-Up (easy) 4 x 500m Row with 1 minute rest. Aim for .....
