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 – March 29, 2023
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles