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
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

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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