10 Min:
Armbar+Situp x3/side,
KB swings x10,
Beat swing x10,
Wall-climb x1
A. Push press 3 waves of 3-2-1 – Start @~70%
B. 10 rounds: 50′ Farmers carry, 10 Ring rows
C. AMRAP in 7 min: 5 Strict pull-ups, 10 Push-ups, 15 Wall-balls
D. Plank 10s/10s x6 reps x2 sets


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


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