A. 10 min run
B1. Goblet squat 2×10,
B2. Good morning 2×10,
C. 1 round: 10 kbs, 10 box jumps, 300m row, 10 burpees, 10 pull-ups
AMRAP in 6 min:
10 KBS, 10 step down box-jumps
6 min rest
AMRAP in 6 min:
300m row, 10 burpees
6 min rest
AMRAP in 6 min:
200m run, 10 pull-ups


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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