Warm-up
A1 Goblet squat 3×10,
A2 Snatch pull x10,
A2 drop snatch x10,
A2 full snatch x10,
B Muscle up transition on low rings 3×5
Strength
A.Deadlift 1RM
B.Seated squat jumps, 5 on 90s x5
C.AMRAP in 3 min, KB jerk *Kettlebells must be held in the front rack for the entire 3 minutes. If you drop them from the front rack all previous reps do not count
CrossFit Lite – December 5, 2023
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
