Warm-up
2 rounds:
KB circles x10/each way,
Squat swing x10,
Goblet squat x10,
Turkish get-ups & 2 windmill x5/side
Strength
A.EMOM x20 Clean & jerk
B.2 waves of 6-4-2 TnG Power clean & jerk
C.Max reps toes to bar, max reps strict pull-ups, rest 60s x3 sets
CrossFit Lite – December 5, 2023
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
