Warm-up
KB swing 3×10,
Goblet squat 3×10,
Strict pullups 3×8,
Overhead squat 3×10
WOD
Taken right from the gang at Morgan Junction CrossFit. This is a true test of your mettle.
“The Nitty Gritty”
3 rounds:
Max reps front squat @155/105,
Max reps in 1 minute of kettbell push jerk,
30s KB overhead hold,
Rest as needed between sets
There is no ‘for time’ component to this workout, but you must move between the exercises with a purpose.
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
