Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Overhead squat 3×10
WOD
AMRAP 20 min
5 Sandbag Jump squats,
5 one arm push press with dumbbell,
5 slam ball
CrossFit LIte – October 2, 2023
WE ARE CLOSED
Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Overhead squat 3×10
WOD
AMRAP 20 min
5 Sandbag Jump squats,
5 one arm push press with dumbbell,
5 slam ball
WE ARE CLOSED
We ARE CLOSED
Skill: Ring muscle-ups 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
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