Warm-up
EMOM x5, 20 Russian KB Swings
Strength
A.Dead-lift 2×5 @80%
B.10 Rounds: Farmers carry 50′ heavy, 5 Ring rows
WOD
1000m row,
25 Burpees over rower,
750m row,
20 Burpees over rower,
500m row,
15 Burpees over rower,
250m row,
10 Burpees over rower
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
