Main – WOD Weightlifting Deadlift (4x4x4x4x4) Metcon Metcon (Time) 3 Rounds 21 Double Unders 15 Burpee Pull Ups 9 Power .....
Main – WOD Weightlifting Back Squat (25 min to establish 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 15 min .....
Main – CrossFit Lite Push Press (5 x 5) Metcon (Time) 3 RFT: 400m Run or 500m Row 20 Box .....
Main – WOD Weightlifting High-Hang Snatch (20 min Practice getting under bar FAST) Metcon Metcon (Time) 25-18-11 Med Ball Cleans .....
Main – WOD Weightlifting Push Press (20 min to establish 3RM) Metcon Metcon (AMRAP – Rounds and Reps) 10 min .....
Main – CrossFit Lite Back Squat (5-5-5-5-5 with barbell ) Metcon (Time) 4 RFT: 400m Run or 500m Row 15 .....
Main – WOD Weightlifting Clean and Jerk (20 min Practice and Technique Work) Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Curtis P’s 75/55# .....
Main – WOD Sprint and Agility Metcon Metcon (Time) 21-15-9 T2B HSPU Row for Cal.20 min Time Cap
Main – Foundations Foundations Metcon (No Measure) Foundations
Main – CrossFit Lite Metcon (AMRAP – Rounds) EMOM KB Swing Ladder Every minute on the minute perform KB swings .....
Main – WOD Weightlifting Front Squat (3×3@70%, 5×2@80%) Metcon Metcon (Time) 3 Rounds 50 Double Unders 20 Sandbag Cleans 50/30# .....
Main – WOD
