3 Rounds:
Inchworm gym,
5 toes to bar,
5 swimmers,
10 dowel pass-through,
5 spiderman pushups
2×10 Goblet squats
3 min AMRAPs with 1 min between
5 Clean and Jerk / 7 Burpees
10 Overhead walking lunges / 20 Double unders
7 Toes to bar / 10 Hand release pushups


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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