Practice Kipping, Toes to bar, Pull-ups/Butterfly pull-ups
3 sets:
Max strict pull-ups + Max kipping pull-ups,
10 Relax to hollow
3 Sets:
Max distance HS walk/10 Shoulder taps per side,
5 Press back beat swings,
5 Muscle-ups catches
CrossFit Lite – December 5, 2023
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
