Warm-up
KB Turkish Get-ups 3-2-1-1-1-1
Guys begin with 16Kg
Girls begin with 8Kg
Strength
30s on 30s off
Double KB clean,
Double KB front squat,
Double KB press x5
WOD
Row 2k
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