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 – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles