Weighted Pullups
3-5 reps on 45s x 10 sets
Barbell Complex:
5 sets for loads and time:
5 Deadlifts
5 Hang Power Cleans
5 Push Press
5 Front Squat
Rest 2-3 min
Dropping the bar results in a FIVE burpee penalty per drop. Time each set individually.


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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