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.Front squat 1RM
B.Seated press vs. bands 3 on 90s x8
C.3 sets, 20 stiff leg Deadlifts, 20 KB swings, 20 walking lunges, rest 3 min between
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
