12 min:
30s calf stretch/side,
Fwd lunge/bwkd lunge/squat x3/side,
10 Beat swings,
30s HS hold
A. 3 Sets: 5 Muscle ups/Strict pull-ups, 10 Toes to bar, 20 Heavy KB swings, rest 2-3 min between sets
B. 3 sets: 10 Chest to bar, 15 HSPU, 20 Pistols rest 2-3 min between sets
C. 50-40-30-20-10 Doulbe-unders / 10-10-10-10-10 Burpees
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
