Warmup:
1000 m row
Core bracing 3 Rounds of 5/5
3 rounds:
10 good mornings with a bar
10 beat swings
10 ostrich walk
Lift:
Sumo stance deadlift 8×3
Alternating with
10 ring rows
WOD:
5 rounds for time of:
10 sumo deadlifts
20 wall-balls
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
