Warm-up
7-way shoulder,
Knee grab + lunge step + pigeon x6-8/side,
Bretzel x6-8/side,
Flat back shoulder flexion x6-8,
Forearm wall-slides x6-8,
Wall-slides 6-8 up/down,
External rotations to wall x6-8/side
Strength
OHS 10RM
WOD
Partner WOD:
10-1 Back squats @135/95,
In between each rung do 30m backwards sled pull. Partner may not start their squats until you return with sled.
CrossFit Lite – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
