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AMRAP in 4 min:
7 Power cleans 115/83,
7 Bar-over burpees
Rest 3 min
AMRAP in 4 min:
7 Box jumps 30″,
2 Rope Climbs
Rest 3 min
AMRAP in 4 min:
7 KB swings 24/16,
7 Wall-balls 20/14

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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

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories

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