Warmup: 10 minutes:
Bear crawl fwd/bkwd
10 squats
Crab walk
10 dislocates
10 in-locates
10 hanging scap retracts
Lift:
3 rounds:
5 strict pull-ups
2 rope climbs from laying on the floor to standing – and lowering yourself down
WOD:
Filthy 50!
For time:
50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings
50 Walking Lunge
50 Knees to elbows
50 Push press
50 Wall ball shots
50 Burpees
50 Double unders
CrossFit Lite – March 24, 2023
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
