Warm-up
EMOM x5: 20 Russian KB swings
2 Rounds:
Core bracing 5s/5s x5,
Strength
Dead-lift 2×5@80%
10 Rounds: Farmers carry, 5 Ring rows
WOD
500m Row,
20 Box jumps,
20 Shoulder to overhead 115/85,
500m Row,
15 Box jumps,
15 Shoulder to overhead 135/95,
500m Row,
10 Box jumps,
10 Shoulder to overhead 155/105,
500m row,
5 Box jumps,
5 Shoulder to overhead 175/115
20 min cap
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
