A. 500m row
B1. Inchworm 2×8
B2. Armbar 2×5/side
B3. Hip bridge 2×10
A. In 15 minutes build to a heavy clean and jerk
B. Bench press 4-6 reps x4-6 sets @3121, 90s rest between sets
C. Weighted pull-ups 5×5 (2-3 heavy sets)
D. Dumbell row 4×15/side
E. Hanging leg raises x75 reps


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


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