Warm-up
3 Rounds
5 Toes to bar
5 Swimmers
10 Dowel pass-through
10 Box Jumps
Sleeper Stretch
Strength
Bench Press 3×5
WOD
21-15-9
KB Swings
Box Jumps
Burpees
CrossFit LIte – October 2, 2023
WE ARE CLOSED
Menu
Warm-up
3 Rounds
5 Toes to bar
5 Swimmers
10 Dowel pass-through
10 Box Jumps
Sleeper Stretch
Strength
Bench Press 3×5
WOD
21-15-9
KB Swings
Box Jumps
Burpees
WE ARE CLOSED
We ARE CLOSED
Skill: Ring muscle-ups 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
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