Warm-up
2 Rounds:
Knee grab, heel grab, twist x5/side,
Half split inch worm x5,
Throacic bridge x3/side
2 Rounds:
10 Toes to bar,
10 Pistols alternating,
30s Handstand hold
WOD
AMRAP in 8 min:
5 Power snatch,
10 Pull-ups,
15 Wall-balls
Rest 3 min
AMRAP in 8 min:
5 Box jumps,
10 Push-press,
15 Dead-lifts
Rest 3 min
AMRAP in 8 min:
5 Thrusters,
10 KB swings,
15 Burpees over the bar
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
