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 .....
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
