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
WOD
800m run,
40 Wall-balls,
10 Double-unders,
600m run,
30 Wall-balls,
20 Double-unders,
400m run,
20 Wall-balls,
30 Double-unders,
200m run,
10 Wall-balls,
40 Double-unders
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
