Warm-up
20s on 40s off Slamball+Jump x3,
2 Rounds:
Knee grab+Reverse lunge step+Twist back x5/side,
Standing front rack stretch with band x10s x3/side
Strength
EMOM x20, Beginning with an empty bar:
Power clean, Hang clean, Power jerk
WOD
2 min Rowing/2 min Rest x3
In rest intervals perform:
AMRAP Strict HSPU,
AMRAP Ring Dips,
AMRAP Push-ups
CrossFit LIte – October 2, 2023
WE ARE CLOSED
