Main – CrossFit Lite Metcon (Time) 400m Run or 500m Row 40 Ring Rows 40 Push-Ups 40 Ab Mat Sit-Ups .....
Main – WOD Mobility Metcon Death by Squat (AMRAP – Reps) 1 BS @ min 1 2 BS @ min .....
Main – WOD Weightlifting Snatch (20 min of Practice and Technique work) Metcon Metcon (Time) 21-15-9 Wall Balls 20/14# Single .....
Main – CrossFit Lite Deadlift (5 x 5) Metcon (Time) 21-15-9 Wall Balls Mountain Climbers
Main – WOD Weightlifting Sandbag Cleans (EMOM for 12 min 4 reps) Metcon Metcon (Time) 5 Rounds 400m Run 50 .....
Main – WOD Weightlifting Bench Press (4x4x4x4x4x4) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 250m Row 15 .....
Main – CrossFit Lite Metcon (AMRAP – Rounds and Reps) Death By Burpee Metcon (AMRAP – Rounds and Reps) 15 .....
Main – WOD Weightlifting Overhead Squat (8x8x8x8x8) Metcon Metcon (Time) 10 Push Press 95/65# 20 Burpee Pull Ups 30 Box .....
Main – WOD Mobility Metcon Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope .....
Main – WOD Hang Clean and Jerk Complex (8×2) 2 hang cleans followed by 2 jerks Metcon Metcon (Time) 4 .....
Main – CrossFit Lite Back Squat (5 sets of 5 reps) Metcon (AMRAP – Reps) 3 Rounds for Reps: 1 .....
Main – WOD Gymnastics Muscle-ups (20 min Practice) Metcon Metcon (Time) 21-15-9 Power Snatch 95/65# Bar Facing Burpees *50 Double .....
