Main – CF Endurance Metcon (No Measure) 8 x 200m Run (Short Intervals — Fast!) Rest between each until you .....
Main – WOD Metcon (Time) 7 RFT As Teams of 4: 2 Teammates Perform: 14 Thrusters (95#/65#) 14 Burpees 2 .....
Main – WOD Sprint and Agility Metcon Metcon (Calories) 10 2 min Rounds 5 Pull Ups 10 Air Squats 15 .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) 10-8-6-4-2 OHS 135/95# 10-15-20-25-30 Burpees20 min Time Cap
Main – WOD Metcon (Time) 5 RFT As Teams of 4: 800m Run x2 30 KB Swings (70#/53#) x2 30 .....
Main – CrossFit Lite Metcon (Time) 3 RFT: 400m Run 20 Pull-Ups or Ring Rows 20 Push-Ups
Main – CrossFit Lite Metcon (AMRAP – Reps) 15 Min. AMRAP: 400m Row 15 Slam Balls 15 KB Swings
Main – CF Endurance Metcon (Time) 3 x 800m Run or 1000m Row w/3:00 rest
Main – CrossFit Lite Metcon (No Measure) L-Sit Progressions Practice EMOM for 20 Minutes: Even Minutes — 5 Push Press .....
Main – CrossFit Lite Metcon (Time) 4 RFT: 400m Run 15 Med Ball Cleans
Main – CF Endurance Metcon (Time) Row 5k — Moderate Pace
Main – CrossFit Lite Metcon (Time) 3 RFT: 30 Box Jumps or Step Ups 30 KB Swings (Can use stacked .....
