10 min:
Squat jump length of gym,
20s HS hold,
Beat swings x5
Every minute on the minute for 20 minutes:
1. 8-12 Pull-ups/Chest to bar/Bar muscle ups,
2. 15 KB swings (Heavy)
3. 8-12 Kipping HSPU
4. 15 Box jumps
3 Rounds for time:
3 Burpee muscle-ups/Burpee pull-ups,
6 Dead-lift 265/175,
9 KB Snatch,
12 Pistols
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
