Warmup:
Junkyard Dog
Mobility:
2 rounds:
Calf stretches
Inchworms with pushup
Pectoral stretches
Burgener Warm-up for Snatch
WOD:
“Dirty 30 with a twist!”
For time:
30 box jumps or step ups
30 jumping pull-ups
30 kb swings
30 walking-lunge steps
30 hang power snatches
30 wall balls
30 burpees
30 double unders
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
