Main – WOD Weightlifting Bench Press (20 min to work to heavy 3RM) Metcon Metcon (Time) -Buy In- 40 cal. .....
Main – CrossFit Lite Metcon (Time) 3 Rounds for Time as Teams of 2: 1. Teammate 1 rows 500m and .....
Main – WOD Mobility Gymnastics Double-Unders (10 Min Practice) Metcon DG (AMRAP – Rounds and Reps) 10-Minute AMRAP: 8 Toes-To-Bar .....
Main – WOD Weightlifting 3 Position Snatch (Floor, Hang, High Hang) (20 min to work to heavy single) Perform snatch .....
Main – CrossFit Lite Pull-ups (5 sets of max reps but no more than 10 per set) Metcon (AMRAP – .....
Main – WOD Weightlifting Front Squat (3-3-3-3-3-3-3) Metcon Metcon (Time) 500m Row -then- 21-15-9 Box Jumps 24/20″ Wall Balls 20/14# .....
Main – WOD Sprint and Agility Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 7 Power Snatch 115/75# .....
Main – CrossFit Lite Medicine Ball Cleans 15 Minutes Medicine Ball Clean Practice: Focus is on improving technique–(1)don’t pull with .....
Main – WOD Weightlifting Push Press (5-5-5-5-5) Metcon Metcon (Time) 5 Rounds 400m Run 15 Goblet Squats 53/35# 10 T2B
Main – WOD Metcon Infidel Iron Crucible (Time) As a Team of 2: 100 4-Count Mountain Climbers (100 ea) 3K .....
Main – CrossFit Lite 24 Min AMRAP as Teams of 2: Each teammate completes all work, but alternate so you .....
Main – WOD Mobility Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
