Warmup:
Musical Medicine Balls
Skill:
1-Rope Climbs
2-Active shoulders/hollow body supermans/beat swings
WOD:
EMOM: 4 rounds: (Every minute on the minute)
6 shuttle sprints
6 burpee pullups
20 air squats to a ball
15 situps
6 box jumps
30 second plank
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
