Ten Things You Need to Know About Soy
Row 30s on 30s off x10
3 Rounds nft:
8-10 strict pull-ups,
10 DBL KB reverse lunges,
8-10 Strict hspu/pushups,
10 Heavy KB swings
1000m row,
50 Barbell thrusters 45 for men and women,
30 pull-ups


November 25, 2022

20 minutes, for quality: 10 candle sticks Submax handstand hold10 bench shoot throughs 30-40 seconds reverse plank 45 seconds on, 45 seconds off x 12

CrossFit Lite: 11.25.22

2-3 rounds:30s cats and cows5 up and downdogs30s external rotation overhead reach (orange band) 2-3 rounds:10 wall hinges10 ring rows15 banded overhead reaches EMOM x

November 24, 2022

DROM + 2 sets of 5 reps, snatch deadlift *focus on posture and keeping the bar close + 5 sets of 3 reps, building to


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