Main – CrossFit Lite Push ups (5 Sets of 10 Reps) Perfect form push ups Metcon (Time) 5 Rounds for .....
Main – WOD Weightlifting Clean and Jerk (20 min to work to 1RM) Metcon Metcon (AMRAP – Rounds and Reps) .....
Main – WOD Sprint and Agility Metcon Metcon (Time) 4 Rounds 10 Front Squats 175/115# (from ground) *rest :30 b/w .....
Main – CrossFit Lite Deadlift (5 x 5 with barbell or kettlebell) Metcon (AMRAP – Reps) 12 Min. AMRAP: 4 .....
Main – WOD Weightlifting High-Hang Snatch (2x2x2x2x2) Metcon Metcon (Time) 2 Rounds 5 Snatches 135/95# 5 Deficit HSPU 2 Rounds .....
Main – CrossFit Lite Agility Drills (No Measure) Agility Drills as directed using cones and ladder Metcon (Time) 5 Rounds .....
Main – WOD Mobility Gymnastics Handstand Push-ups (15 min Practice) Metcon Fore! (AMRAP – Reps) In front of a clock .....
Main – WOD Weightlifting Turkish Get Up (Practice for 15 min.) Metcon Metcon (Time) 30 min time cap: 50 Back .....
Main – CrossFit Lite Core Work (1 Round not for time rest as needed) 30 Ab Mat Sit-Ups 30 V-Ups .....
Main – WOD Weightlifting Snatch High Pull (2-2-2-2-2-2) Metcon 3K Trail Run (Time)
Main – WOD Weightlifting Front Squat / Back Squat Combo (3 FS into 6 BS x 5) As described Metcon .....
Main – CrossFit Lite Squat Therapy — 30 Perfect Squats (30 x 1) Skill Work — Squat Therapy — 30 .....
