Warmup:
Rowling
Then:
hinge pattern development
Lift:
4 rounds:
6 deadlifts
12 death marches
25 swings
WOD:
9 minute AMRAP:
5 cleans from the floor
5 push jerks
10 burpees over the bar
(no rest)
6 minutes:
max calories on the rower
CrossFit Lite – December 5, 2023
EMOM 10 3 BB DL3 hang power clean 3 Push press 20 min AMRAP10 Heavy russian twists 10 renegade row 10 candlestick to jump up 10 Donkey kick
