A -  Mobility
 5 mins Ankles 
5 mins Quads 
5 mins traps 

B - For Time
20 Burpees
30 Thrusters 
20 Burpees
25 Thrusters 
20 Burpees
20 Thrusters 
20 Burpees
15 Thrusters 
20 Burpees
10 Thrusters 

C - 50 HSPU for time 

D - 50-100 Back extensions 

A - Mobility
5 mins Hips
5 mins hamstrings
5 mins ankles

B - Open wod 14.2
if your gonna hit again make sure you've asked a coach to judge and ensure your ready to hit it, have a plan and break your C2B

or

For time
Run 500m
5 rounds
50 mountain climbers
40 sit ups
Run 500m

C - Back Squats
work to a heavy 7RM

D- 5 rounds
30 sec T2B
30 sec rest

A- Mobilise

mobilise mobilise 

B - Prep

hit some heavier reps to ensure your ready  

C- WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Open prep

Open Predictions ……...

A - Mobility
15 min focus on individual areas

B - 20 min EMOM
5-10 Ring rows (2:2:2 tempo)
5-10 PVC OH Squat

C - 20 min Row nice and relaxed

Welcome Tim, chatty and D.C to CFBelite

A - Mobility
5 mins traps
5 mins wall stretch
5 mins hamstrings

B - 15 min AMRAP

5 GTOH
10 burpees over the bar
15 Air squats

C - 15 min Clean emom

start @ 60% increase by 5/2.5kg each round

NB - must be a squat

D - 3 min hollow hold

Don't be that guy

A - Mobility
5 mins traps
5 mins hip flex
5 mins ankles

B - 15 min Snatch EMOM

Start @ 60 % and increase by 5kg EMOM

C - 20 min EMOM
odd - Row Cal 20/15
even - HSPU

E - tabata hollow rocks

A - Mobility

5 min hamstrings
5 min traps
5 mins hips

B - choose either

Open WOD 14.1 or Jackie

C - 5RM Back squat

D - 5 rounds

Max effort HSPU + kipping HSPU
rest 1 min

E - 3 min hollow hold