Warm-up
2 Rounds:
Core bracing 5s/5s x5,
Standing knee grab+reverse lung+twist x3/side,
3 Rounds:
Hinge with dowel,
20 KB swings
Strength
Front Squat 6×3
WOD
EMOM to fail:
5 Thrusters,
5 Burpees over the bar,
5 Chest to bar
*Add 10/5 pounds to your thruster bar every round
Scaled option
5 Rounds for time:
5 Thrusters
5 Burpees over the bar
5 Pull-ups
*Add 10/5 pounds to your thruster bar every round
CrossFit LIte – October 2, 2023
WE ARE CLOSED
