Main – WOD Warm-up Mobility Session (No Measure) Foam rollers, band work Metcon 1-Mile Run (Time) Max Effort 1-Mile Run .....
Main – WOD Gymnastics Core Work (20 Min) Knee Pulls/K2E/T2B Metcon Metcon (Time) 3 Rounds for Time 100m Butcher Push .....
Main – CrossFit Lite Modified Nancy (Time) 5 RFT: 400m run 15 goblet squats with a slam ball
Main – WOD Weightlifting Snatch (3 Reps EMOM for 12 @ 60-70%) Metcon Metcon (AMRAP – Rounds and Reps) 20 .....
Main – WOD Weightlifting Back Squat (5@60%, 4@70%, 3@80%, 2@90%, 1@100%) Metcon Metcon (Time) 800m Run 20 Box Jumps 24/20″ .....
Main – WOD Weightlifting High-Hang Clean (2×4@40%, 3×3@50%, 4×2@60%) Metcon Metcon (Time) 5 Rounds for Time 10 Front Squats 115/75# .....
Main – CrossFit Lite Metcon (Time) 21-15-9-6-3 of the following couplet, for time: Slam Ball Thrusters Burpees
Main – WOD Metcon Metcon (Time) For Time: 1 Mile Run 50 KBS 53/35# 40 Wall Balls 20/14# 30 K2E .....
Main – WOD 14.5 Open WOD Metcon Metcon (Time) 21 Thrusters 95/65# 21 Bar Facing Burpees 18 Thrusters 18 Bar .....
Main – WOD Weightlifting Sumo Deadlift (3 x 6, 2 x 4, 1 x 2) Metcon Metcon (AMRAP – Rounds .....
Main – WOD Weightlifting Front Squat (20 min. to establish 1RM) Metcon Metcon (Time) 50 Sledgehammer Hits on Tire 40 .....
Main – WOD Weightlifting Snatch Work (3 x 3) Blocks (top of knee) 110% Snatch Pulls Metcon Metcon (Time) 5 .....
