Warm-up
7-way shoulder,
Inchworm+push-up x6-8,
Bretzel x6-8/side,
Pigeon to cossack x6-8/side,
Flat back wall flexion x6-8,
Knee grab + lunge step + push knee away x6-8/side,
Forearm wall slides x6-8
Strength
Hang snatch from belown knee 3RM
WOD
3 Rounds for time:
10 Toes to Bar,
15 Push-ups,
20 Overhead walking lunges,
25 KB swings
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
