Main – WOD Weightlifting Back Squat (4×4 @ 90%) Metcon Metcon (Time) 3 Rounds 400m Run 20 Pull Ups 20 .....
Main – WOD Weightlifting Low hang snatch (20 min Practice) snatch starts 2″ off floor Metcon Metcon (Time) 21-15-9 Power .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) 20 KBS 53/35# 30 Wall Balls 20/14# Row .....
Main – WOD Weightlifting Core Work 30 Ab Mat Sit-Ups 30 V-Ups 30 Supermans w/ 2 second hold 30 Good .....
Main – WOD Weightlifting Back Squat (5×5 @ 85%) Metcon Metcon (AMRAP – Reps) 7 min AMRAP Ladder 3-6-9-12-15…. Push .....
Main – WOD Metcon (Time) 2 Rounds For Time, as Teams of 2. Teammates alternate work. Split reps evenly. 40 .....
Main – CrossFit Lite Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
Main – CF Endurance Metcon (Time) 800m Warm Up Group Mobility Work 8 x 200m w/ 1 minute rest (185+ .....
Main – CrossFit Lite Deadlift (5, 5, 5, 5, 5) Push Press (5, 5, 5, 5, 5)
Main – CrossFit Lite Metcon (Time) 5 RFT: 200m Run 10 OH Walking Lunges (PVC) 15 Slam Balls
Main – CrossFit Lite Metcon (Time) 1000m Row, then 5 RFT: 5 Pull Ups or Ring Rows 10 Push Ups .....
Main – CF Endurance Metcon (Time) 400m Run or 500m Row Warm-Up Group Stretching 3 Rounds for Time: 400m Row .....
