Special Strength
Waiters walk/suitcase carry 30/30/60 x5
Sumo inchworm + pushup x5,
7-way shoulder,
Inchworm + snap-up x5
In 60s:
20KB Swings, max meters row
Rest 2 min
In 60s:
10 Chest to bar,
Max reps burpees
Rest 2 min
x3 Rounds


SWEAT 45 – March 4, 2024

5 rounds :45 on/:30 off Sumo DLAb wheel outsHeavy banded good morningsDB weighted sit ups ( can have toes under DB)Goblet cossack squats  6 min amrap3/side –

March 4, 2024

In 8 sets, work to heavy set of 2 touch and go deadlift 10 minutes, continuous pace:10 goblet squats10 box hamstring curls 5 sets of

CrossFit Lite – March 4, 2024

Every 5:00 X 4 Sets 6 Back Squats 12 KB Sumo High Pull 16 Med ball Dead bugs 1500 m Row -(steady consistent pace)rest 1:30*then3 rounds(attempt to increase


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