Main – WOD Weightlifting Hang Snatch (15 min to work to heavy double) Metcon Metcon (AMRAP – Reps) With Running .....
Main – CrossFit Lite Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP: 400m Run/500m Row 15 Slam Ball Thrusters .....
Main – WOD Gymnastics Monkey Bar Distance (4) Max Distance on Monkey Bars Metcon Metcon (AMRAP – Rounds and Reps) .....
Main – WOD Weightlifting High-Hang Clean (7 x 3) Metcon Metcon (No Measure) EMOM for 16 Min. ODD 8 K2E .....
Main – CrossFit Lite Metcon (AMRAP – Reps) 4 Rounds for Total Reps: 1 Minute KB Swings 45#/35# 1 Minute .....
Main – WOD Weightlifting Back Squat (1 x 8@65%, 2 x 6@75%, 3 x 4@85%) Metcon Metcon (Time) 4 Rounds .....
Main – CrossFit Lite Metcon (Time) As Teams of 2: Row 1000m (both teammates) 50 Air Squats 50 Push Ups .....
Main – WOD Weightlifting 3 Position Clean and Jerk (15 Min. to work to heavy 1 rep) Floor, Hang, Hip, .....
Main – CrossFit Lite Metcon (Time) 30 Box Step Ups 20 Burpees 10 Thrusters 20 Burpees 30 Box Step Ups .....
Main – WOD Weightlifting Yoke Carry (50m 1RM) 50m 1RM Metcon Metcon (Time) 5 Rounds 400m Run/500m Row *rest 2:00*
Main – WOD Weightlifting Snatch (1×1) Metcon Metcon (Time) 30 Box Jumps 24/20″ 20 Burpees over Bar 10 Thrusters 115/75# .....
Main – CrossFit Lite Strict Press (5 x 5) Strict Press Metcon (Time) 5 RFT: 20 Overhead Walking Lunges (PVC) .....
