Partner Medball Pass
Bench press with chains or bands
1 Arm Fran:
21 DB Thrusters R. arm
21 DB Thrusters L. arm
15 Pullups
15 DB Thrusters R. arm
15 DB Thrusters L. arm
15 Pullups
9 DB Thrusters R. arm
9 DB Thrusters L. arm
9 Pullups


CrossFit Lite – April 23, 2024

1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through  1 warm up 3 heavy sets8 Push press 8 bent over row 10/10

April 23, 2024

10 minute ascending ladder, for quality:1-2-3-4-etc. unbroken kipping pull-ups1-2-3-4-etc. unbroken push-ups*At the point where you are unable to complete the reps ‘unbroken’ reduce by one

SWEAT 45 – April 22, 2024

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 


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