Main – WOD Weightlifting Strict Press (5x5x5x5x5) Strict Press Metcon Metcon (Time) 50-40-30-20-10 Sandbag Lunge Wall Balls 20/14#
Main – CrossFit Lite Pull-ups (3 Sets Max Reps) Push ups (3 Sets Max Reps) Perfect form push ups Metcon .....
Main – WOD Weightlifting Back Squat (5x5x3x3x2) Metcon (Time) 10 Rounds 250m Row 12 Pull Ups
Main – WOD Metcon (Time) 1. Metcon 21-15-9 of: TTB Burpee to target 6″ Power Snatch, 75/55 Box Jump, 30/24″
Main – CrossFit Lite Clean (3 x 10 Med Ball Cleans) Shoot Throughs (3 x 10 ) Metcon (AMRAP – .....
Main – WOD Sprint and Agility Metcon Metcon (Time) 4 Rounds 50 Cal Row 5 HSPU 15 T2B
Main – WOD Mobility Metcon Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box .....
Main – WOD Weightlifting Deadlift (5x5x5x5x5x5) Metcon Metcon (Time) 50 Double Unders 25 Wall Balls 20/14# 5 Rope Climbs 25 .....
Main – WOD Weightlifting Clean and Jerk (EMOM for 12 min 2 reps @ 70%) Metcon Metcon (AMRAP – Rounds .....
Main – CrossFit Lite Back Squat (5 x 5) Metcon (Time) 21-15-9 KB Swings 53/35 Burpees
Main – WOD Weightlifting Front Squat (20 min to establish 1RM) Metcon Metcon (Time) 1000m Run 30 Burpees 800m Run .....
Main – WOD Team Saturday Metcon (Time) Teams of 3 complete: 100 Calorie Row – each must do at least .....
