Main – CF Endurance Metcon (Time) 800m Run/1000m Row Warm-Up 4 x 90 second run drills at 190 cadence (be .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 10 Min AMRAP: Wall Balls 14#/10# EMOM perform 3 deadlifts (w/ KB .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 16 Min AMRAP as Teams of 2: 15 Calorie Row (Teammate 1) .....
Main – CrossFit Lite Metcon (Time) 3 RFT: 20 KB Wings 10 Burpees Choose a heavy weight for the KB .....
Main – CF Endurance Metcon (No Measure) 6 x 400m Run/500m Row 1:30 rest between efforts Pace: Fastest pace you .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (Time) 3 Rounds 5 HSPU 10 Deadlifts 225/165# 15 .....
Main – WOD Sprint and Agility Metcon Metcon (AMRAP – Rounds and Reps) EMOM for ALAP 3 Thrusters 75/55# 3 .....
Main – WOD Weightlifting Back Squat (6×3 @ 80%) Metcon Metcon (Time) 2 Rounds 50 Abmats 40 T2B 30 KBS .....
Main – WOD Weightlifting Hang Clean and Jerk (20 min of Practice) Hang Clean and Jerk Metcon Metcon (Time) 15 .....
Main – WOD Weightlifting Back Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 15 .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 4 Rounds for Reps: 1 Min. Row for Calories 1 Min. Abmat .....
Main – WOD Weightlifting Back Squat (3×3 @ 95%) Metcon Metcon (Time) 100 Double Unders 50 Slamballs 20/15# 40 T2B .....
