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 – March 30, 2023
2-16 Ascending reps +2/roundPistolsHanging weighted knee raise 5 rounds for quality12 Gorilla Row8 Heel elevated KB squat12 Ring rowPlank Hold ALAP
