CrossFit Lite 101114

Warmup:
running drills:
high knees
butt kickers
marching
careoka
3 minute AMRAP ascending ladder:
slamball jumps
burpees
Lift:
Strength circuit 3 rounds:
back squat x 5
10 wallballs unbroken
10 slamball situps with a twist
30-90 seconds rest in between sets
WOD:
10-1
back squats
shuttle runs
(each touch of the end line is 1)

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