Warm-up
Turkish get-up ladder 3-2-1-1-1-1
WOD
30s @ each, 1 min rest between rounds x 5 rounds:
Dbl KB Clean,
Dbl KB Reverse lunge,
Dbl KB alternating strict press,
Dbl Kb swing
Strength
5×5 Double windmill
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