Goblet squat 3×10
Shoulder stretch with bar
A.Front Squat 5RM
B.Ballistic push-ups 3 on 30s x10
C.5-1, Not for time: Power clean As heavy as possible, weighed pullups.
a href=”https://www.crossfitvernon.ca/wp-content/uploads/2013/05/wpid-wp-1367894938033.jpg”img title=”wp-1367894938033.jpg” class=”alignnone size-full” alt=”image” src=”https://www.crossfitvernon.ca/wp-content/uploads/2013/05/wpid-wp-1367894938033.jpg” //a


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

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.