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 – May 2, 2024
3 rounds :40 on :20 off Wide stance DBL KB Sumo DL Alt V up 4 point slider lunge R4 point slider lunge LPlank DB pull through Hip hiker
