Warmup:
Foam rolling x 10 minutes: upper mid back & lats
Rowing Technique x 10 minutes
Squat mobility
WOD:
Row 1000 m
10 wallballs
rest 3 minutes
Shuttle runs x 30
10 wallballs
2 min rest
Row 500 m
10 wallballs Rest 1 minute
Shuttle runs x 15
10 wallballs
Record final completion time (including all the rests)!
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
