Main – CrossFit Lite Agility Drills (No Measure) Agility Drills as directed using cones and ladder Metcon (Time) As Teams .....
Main – WOD Mobility Gymnastics Double-Unders (10 min Practice) Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 .....
Main – WOD Weightlifting Paused Front Squat (2×4@60%, 3×3@70%, 4×2@80%) Metcon Metcon (Time) 8 Rounds 8 Burpees 8 Box Jumps .....
Main – WOD Weightlifting 3 Position Snatch (Floor, Hang, High Hang) (8×1) Perform snatch from Floor, Hang and High Hand .....
Main – CrossFit Lite Metcon (Time) Buy In: 800m Run (or 300 single unders) Then 5 Rounds: 10 Pull-Ups 20 .....
Main – WOD Weightlifting Bench Press (20 min to establish 2RM) Metcon Metcon (Time) 10 Rounds 200m Run 12 T2B
Main – CrossFit Lite Deadlift (5 x 5 with barbell) Metcon (AMRAP – Reps) Tabata Style (20 seconds on 10 .....
Main – WOD Farmer’s Carry (5x100m Unbroken) Metcon Metcon (Time) 40 cal Airdyne Buy-In -then- 21-15-9 KBS 53/35# Back Squat .....
Main – WOD Weightlifting Thruster (20 min to establish heavy 2 ) Metcon Metcon (AMRAP – Rounds and Reps) 20 .....
Main – CrossFit Lite Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 .....
Main – WOD Weightlifting High-Hang Clean (2x2x2x2x2x2) Metcon Metcon (Time) 800m Run 12 OHS 95/65# 24 Pull Ups 400m Run .....
Main – WOD Weightlifting Front Squat (3×3@70%, 2×2@80%, 2×1@90%) Metcon Metcon (Time) 3 Rounds 400m Row 9 Burpee Box Jumps .....
