Warmup: 3 rounds:
2 lengths of gym with medicine ball, passing with a partner, first length is chest pass, second is overhead passing
5 beat swings
10 kb swings
Skill work – 5 minutes
Lift: 5 rounds:
5 deadlifts
10 kb swings
WOD: “Zembiec”
5 rounds for time of:
14 wallballs
7 burpees
300-meter row
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
