EMOM x5: 20 KBS,
10 Alt. groiners,
10 Alt. pigeons,
10 Sumo squats,
10 Cossack squats
A. 18″ box squat 2RM
B. 3×12 Ultra wide sumo dead-lift
C. 3×20 RDL
D. Hollow body/superman 8s/8s x5 reps x3 sets, 60s rest between sets


CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

September 29, 2023

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 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of


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