Warm-up
Goblet squats 3×10,
KB press 3×5/side,
Strict pullups 3×8,
OHS 3×10
Strength
A.Bench Press 3RM
B.Hang Power Clean, 5 on 90s x5 sets
C. 100 Air squats for time *every break counts for 1 rope climb
CrossFit Lite – December 4, 2023
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12