Warm-up
Row 30s on 30s off x10 ramping up,
Dynamic mobility:
Walking knee grab,
Walking heel grab,
Dowel dislocates,
Beat swings
WOD
“FRAN”
21-15-9
Thrusters
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