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3 Sets(15 min): 5 Muscle ups, 10 Toes to bar, 20 Heavy KB swings, rest 2-3 min
3 sets(15 min): 10 Chest to bar, 15 HSPU, 20 Pistols rest 2-3 min
“Dirty 30”
30 Overhead walking lunges,
30 Pull-ups,
30 Wall-ball,
30 HR Push-ups,
30 KBS,
30 Toes to bar

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CrossFit Lite – December 4, 2023

24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12

December 4, 2023

20 minutes, for quality (Partner):5 reps per side, thoracic bridge5 reps per side, T-hip rotation5 reps per side 1/2 kneeling partner medball throw 5 rounds,

December 1, 2023

Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –

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