Warm-up
10 min technique row,
Gymnastics
Practice Muscle-ups/Handstands
WOD
3 Sets:
HS walk 30′ or hold 30s,
Muscle-up + 2 Dips x3,
Toes to bar x10
Rest 2-3 min
3 Sets:
5 Bar muscle ups or giant beat swings
20 Alternating pistols
30 Double unders
Rest 2-3 minutes
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
