240913

Warm-up
2 Rounds:
Toe touch + back bend x10,
Knee grab + lunge step x5/side,
Active shoulder on bar x10
WOD
800m Run,
20 Double unders,
20 Wallballs,
600m Run,
15 Pushups,
15 Chest to bar pullups,
400m Run,
10 Box jumps,
10 Burpees,
800m Run

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CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of

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