Warm-up
EMOM x5: 20 KB Russian swings
2 Rounds:
Alt. pigeon x5/side,
Alt. step-up x5/side,
Bridge and reach x5/side
Strength
Dead-lift 6×1 @>80%
WOD
Stations, 60s @ each x3 rounds:
Farmers Carry,
Ab rollout,
Front sandbag carry 80/60,
Rope climb,
Stone to shoulder
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
