Warm-up
Dynmaic mobility:
Walking knee grab,
Walking heel grab,
Walking sumo squat,
Cossack squat x10/side,
Lat stretch 30s/side x2
Strength
Back squat 3@75%, 3@80%, AMRAP@85%
WOD
15-12-9
Power clean @115,
Burpees
REST 10 MIN
15-12-9
KB Swing,
wall-ball
CrossFit Lite – September 22, 2023
Barbell power clean4 sets: 1 Clean DL to pockets1 Clean pull Emom 6 1 Power clean 3 rounds 20 min time cap 50 deadlifts 50 wall balls400m runmax power cleans
