Warmup:
10 kb swings to chin
10 kb swings overhead
10 1 arm kb swings/arm
Lighter Kettlebell:
3 arm bars plus sit up/arm
3 turkish getups/arm
Lift:
Hang Snatch with a barbell:
10 shrugs from the dip
10 shrugs and pulls
10 shrugs and pulls from the hang
10 drop snatches (from behind the neck)
10 hang snatches (from above knee)
10 full snatches (from below the knee)
WOD:
20 pull-ups
20 box jumps
20 double unders
30 situps
30 kb swings
30 alternating dumbbell snatch
CrossFit Lite – December 5, 2023
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
