20 min:
Bear crawl, 10 Squat,
Fwd lunge, 5 Burpees,
Bkwd lunge, 10 Beat swings,
Bird feeders, 5 Kick to handstand
1000m Row,
50 Squat,
40 KB swings,
30 Push-ups,
20 Pull-ups,
10 Burpees,
20 Toes to bar,
30 Box jumps,
40 Wall-balls,
50 Doulble-unders,
800m run


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

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of


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