Warm-up
2 Rounds:
Standing knee grab + Lunge step + Twist x 5/side,
Flat back shoulder flexion x10,
Hip flexor stretch x15s,
Cossack squat with weight x5/side
Strength
Squat 6×4
WOD
AMRAP in 4 min:
7 Power cleans,
7 Bar-over burpees
Rest 4 min
AMRAP in 4 min:
7 Box jumps,
2 Rope Climbs
Rest 4 min
AMRAP in 4 min:
7 KB swings,
7 Wall-balls
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
