Warm-up
20s on 40s off – Slam-ball+Jump x3,
7-way shoulder stretch
Strength
3 Postion clean + jerk
WOD
EMOM x4:
1. 10 Pull-ups
2. 3 Rope climbs
3. 15 Toes to bar
4. 15 KB swings
5. 10 DB push press
Bonus
1. Accessory Str. Batwings or Facepulls 3×20
2. Plank vs bands 60/90 x4
CrossFit Lite – September 25, 2023
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges