Warm-Up
Goblet squat 3×10,
Snatch pull x10,
Drop snatch x10,
Full snatch x10,
Muscle up transition on low rings 3×5
WOD
“Fight Gone Bad”
Three rounds of:
1 min Wall-ball, 20 pound ball, 10 ft target (Reps)
1 min Sumo deadlift high-pull, 75 pounds (Reps)
1 min Box Jump, 20″ box (Reps)
1 min Push-press, 75 pounds (Reps)
1 min Row (Calories)
1 min Rest
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
