Warm-Up
Deep samson stretch,
Goblet squat 2×10,
Inchworm 2×8,
Ring row 2×10,
Good morning 2×10
WOD
In two groups, with one working while the other rests
3 rounds for time(10 min cap):
15 power snatch,
15 chin ups,
2 rounds for time(7 min cap):
20 thrusters,
10 pull-ups,
2 rounds for time(4 min cap):
10 KB swings,
10 box jumps
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
