A. Push press 3 waves of 3-2-1 Starting @~70%
B. 10 rounds: 50′ Farmers carry, 10 Ring rows
C. AMRAP in 10 min: 5 Strict pull-ups or 1 Legless rope climb, 10 Push-ups, 15 Wall-balls
D. Hollow body/Superman 10s/10s x6 reps x3 sets


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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