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
A.Dead-lift 5-3-2@>80%
B.RFESS 4×6/leg with dumbbells, rest 90s between
C.Alternating on the minute x10: 5 Floor press, 5 weighted strict pull-ups
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
