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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

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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

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of

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