Warm-up
KB Cross-carries 60/60 x5
Ankle and hip moblity
Strength
Dead-lift 1×10 @50%
WOD
500m Row,
50 KB Swings,
40 Overhead walking lunges,
30 Handstand pushups,
20 Burpees to 6″ target,
30 Box jumps,
40 Pull-ups,
50 Wall-balls,
500m row
20 min cap
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
