Main – WOD Gymnastics Handstand Push-ups (15 min Practice) Metcon Metcon (Time) 4 Rounds 3 Squat Cleans 165/115# 2 Rope .....
Main – CrossFit Lite Medicine Ball Cleans (Skill Work + 3 Sets of 10 Reps) 15 Minutes Medicine Ball Clean .....
Main – WOD Weightlifting 3 Position Snatch (Floor, Hang, High Hang) (20 min Practice) Perform snatch from Floor, Hang and .....
Main – WOD Sprint and Agility Metcon Metcon (Time) 20 Min Time Cap 25 Power Cleans 115/75# 25 Knee Pulls .....
Main – CrossFit Lite Push/Pull EMOM (EMOM for 12 minutes alternating exercise each min) EMOM for 12 Minutes: 5 Push .....
Main – WOD Front Squat / Back Squat Combo (4×9 @ 75% FS) As described Metcon Metcon (AMRAP – Reps) .....
Main – WOD Yikes (AMRAP – Rounds and Reps) Weakness Warm-up: 1.5 Mile Run Met-Con Every 30 seconds until failure .....
Main – CrossFit Lite Agility Drills (No Measure) Agility Drills as directed using cones and ladder Metcon (AMRAP – Rounds .....
Main – WOD Mobility Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
Main – WOD Warm-up Row Intervals (No Measure) 30 on 30 off for 10 min. Metcon Metcon (AMRAP – Rounds .....
Main – CrossFit Lite Push/Pull EMOM (12 Sets of 10 Reps Each EMOM) EMOM for 12 Minutes: 5 Push Ups .....
