Warmup:
1 arm overhead with kb, 1 arm side carrying.
30 seconds each arm. 1 minute rest. 3 rounds.
Lift:
Kettlebell Skill Work:
arm bar
turkish get ups
windmills
1 arm swings
cleans
strict press
bottom-up presses
WOD:
21-15-9
thrusters
calories on the rower
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
