5 Sets unbroken for loads:
3 Power snatch,
5 Behind the neck push-press,
5 overhead squats,
rest as needed between sets
AMRAP in 5 min:
Row 250m,
10 Box jumps,
10 KB swings
Rest 2 min
AMRAP in 5 min:
Ascending slam-ball and burpees
Perform 1 slam ball and 1 burpee, then 2 slamball and 2 burpees, adding 1 rep each round until 5 minutes is complete


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

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of


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