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 .....
Main – CrossFit Lite 100m Row (Time) 100m Row Metcon Modified Fight Gone Bad Complete 3 Rounds for Reps performing .....
Main – WOD Weightlifting Split Jerk (12 min. to work to heavy 2 rep) Metcon Metcon (Time) 125-100-75-50 Double Unders .....
Main – WOD Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood .....
Main – WOD Open WOD 14.4 Metcon Metcon (AMRAP – Rounds and Reps) 14 Min. AMRAP 60 Cal. Row 50 .....
Main – WOD Gymnastics Pull Work Pull Ups/C2B/Muscle Ups Metcon Metcon (Time) 4 Rounds 600m Row 3 Rope Climbs 6 .....
Main – WOD Weightlifting Bear Complex (5 x 1) Power Clean Front Squat Push Press Back Squat Second Push Press .....
Main – WOD Weightlifting High-Hang Snatch (3 x 6) Metcon Metcon (Time) 10 Snatches 95/65# 20 Pull Ups 30 KBS .....
Main – WOD Weightlifting Front Squat (2 x 8 @ 70%, 1 x 4 @ 80%) Metcon Metcon (Time) 20 .....
Main – WOD Metcon Metcon (Time) Deck of Cards
