Warm-up
Dynamic mobility:
Knee grab down and back,
Heel grab down and back,
Sumo squat down and back,
Cossack squat x10/side
Strength
Back squat 5@80%, 3@85%, AMRAP@90%
*Alternate with 5 weighted chin-ups every set
WOD
1K Row immediately followed by
21-15-9 of:
KBS, 70/53
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
