Warm-up
Row 30s on 30s off x8
2 rounds:
10 Goblet squats,
10 Good mornings with KB in stomach,
10 Active shoulders on bar,
10 Beat swings
WOD
“NUTTS”
10 Handstand push-ups,
15 Deadlifts 250/165,
25 Box jumps 30/24,
50 Pull-ups,
100 Wallballs 20/14,
200 Double-unders,
Run 400 meters with a 45lb plate
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
