Main – CrossFit Lite Metcon (Time) 4 RFT: 20 Box Jumps or Step Ups 15 Abmat Sit Ups 10 Shoulder .....
Main – CrossFit Lite Metcon (Time) 3 RFT as Teams of 2: 10 Burpees to Thruster by Partner 1 Plank .....
Main – CF Endurance Metcon (Time) CFG 2014 Scaled Triple: 1000m Row 100 DU or 300 SU 1 mile run
Main – WOD Mobility Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo .....
Main – WOD Weightlifting Strict Press (EMOM Heavy 2 reps for 12 min) Strict Press Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 10-1 .....
Main – WOD Weightlifting Hang Snatch (20 min Practice) Metcon Metcon (Time) 40-30-20-10 KBS 53/35# 80-60-40-20 Double Unders15 min Time .....
Main – WOD Gymnastics Double-Unders (20 min Practice) Metcon Metcon (Time) 400m Row 10 Man Makers 35/20# 10 T2B 400m .....
Main – CrossFit Lite Metcon (Time) 3 RFT: 400m Run (Sub 500m Row) 20 KB Swings 10 OHS w/ PVC .....
Main – WOD Weightlifting Overhead Squat (6×3) Metcon Metcon (Time) 800m Run -then- 21-15-9 Burpee Box Jumps 24/20″ Push Press .....
Main – WOD Metcon (AMRAP – Rounds and Reps) *WEAKNESS WARM-UP* DeFrancos Simple Six + Agile Eight -METCON- *40 Minute .....
Main – CrossFit Lite Metcon (Time) 3 RFT: 20m OH Walking Lunge PVC 40m Plate Carry 35#/25# plate 60m OH .....
Main – WOD Sprint and Agility Metcon Metcon (Time) Teams of 2 200 Air Squats (one works at a time) .....
