181012

Squat for speed
3 reps on 60s x 10 sets
use 55-60% of 1RM
“The Bear”
5 Rounds for loads
7 times through the complex,
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest as needed between efforts

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CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

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EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of

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