Main – CrossFit Lite Metcon (Time) 1. Warm Up 2. Squat Work — Squat Therapy 3. 75 Wall Balls (15 .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) 1600m Run 100 Double Unders 800m Run 80 .....
Main – WOD Weightlifting Low Hang Clean and Jerk (20 min Practice) Metcon Metcon (AMRAP – Reps) TABATA C2B Pull .....
Main – WOD Weightlifting Back Squat (6×6 @ 80%) Metcon Metcon (Time) 2 Rounds 20 SA KB Cleans 53/35# 40 .....
Main – WOD Weightlifting Push Press (5×5 Work to a Heavy 5) Metcon Metcon (Time) 3 Rounds 400m Run 21 .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) For Time 50 Cal. Row 40 T2B 30 .....
Main – WOD Metcon (AMRAP – Rounds and Reps) -30 MIN AMRAP- 20 JUMPING JACKS 16 KB SWINGS #53/35 12 .....
Main – CrossFit Lite Metcon (Time) As Teams of 2 complete 3 RFT: 40 Barbell Thrusters 40 Burpees Perform equal .....
Main – CrossFit Lite Metcon (Time) 4 x 500m Row w/ 1 minute rest
Main – CF Endurance Metcon (Time) Warm-Up Drill: 4 x 90 second runs at 190 cadence Workout: 3 x 800m .....
Main – CrossFit Lite Metcon (AMRAP – Reps) Tabata Something Else: 8 Rounds, 20 Seconds On 10 Seconds Off Pull-Ups .....
Main – CF Endurance Metcon (Time) 500m Row Warm Up 2000m Row–Time Trial Group Walk Cool Down
