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 – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
