A1. Bent over row 3×5 +5lbs from July 28
A2. Pigeon to cossack x3/side
Death by Burpees + Front squats
Minute 1: 1 burpee, 1 front squat (from the floor)
Minute 2: 2 burpees, 2 front squats
Minute 3: 3 burpees, 3 front squats
… Until unable to complete all reps.
Loading recommendation is 1/2 body weight but scale as needed


CrossFit Lite – March 30, 2023

2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP

March 30, 2023

Skill: Hanstand hold / Pike push-ups+EMOM x8:1. 6-8 pike handstand push-ups2. 30-40 seconds wall-facing handstand hold 5 rounds for time:8 calories10 push-ups12 kettlebell swings


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