Warm-up
Hip and shoulder circuit:
Alternating step-ups x10,
Alternating pigeon x10,
Cossack squat x10,
Strength
Press 5@70%, 5@75%, AMRAP@80%
WOD
3 Rounds for time:
3 Rope Climbs,
15 Back squats
Use light to moderate wt. for back sqauts
CrossFit Lite – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
