Warm-up
EMOM x5: 20 Russian KB swings,
2 Rounds, 5/side:
Alternating step-up,
Alternating pigeon,
Bridge and reach,
Standing knee grab
Strength
Dead-lift 5-3-2 @>80%
WOD
“Bergeron beep test”
EMOM till fail:
7 Thrusters
7 Burpees
7 Pull-ups
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