CrossFit Lite 031014

Partner Warmup:
50 partner wallballs
10 medicine ball drops with situp (each)
1 minute overhead squat hold with a dowel (hold in bottom of squat)
Total of 4 wall climbs – alternating partner
hang snatch
“The Seven”
7 rounds for time of:
7 squats
7 hang snatch
7 burpees
7 kettlebell swings
7 pull-ups


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

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.