Warmup: 3 rounds:
10 dowel hinges
10 dowel dislocates
10 squat mobility
10 single leg RDL’s
Lift:
Burgener Warm-up
WOD:
4 rounds:
6 deadlift
6 hang cleans
6 push press
6 front squats
2 minutes rest in between each round
CrossFit Lite – September 25, 2023
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges
