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 – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
