Warm-up
Hip and shoulder circuit:
Alternating step-ups x10,
Alternating pigeon x10,
Cossack squat x10,
Strength
Back squat 3@75%, 3@80%, AMRAP@85%
WOD
15-12-9
Row for cals,
Hang squat clean,
Burpees,
Toes to bar
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
