Warmup:
10 minute AMRAP:
200 m run
10 active shoulders
10 kb swings
10 pigeons (5/leg)
Lift:
Burgener with Snatch
After the hang – Work on from the floor. Use technique plates for WOD or 10lbs.
Stations: 4 rounds
10-20 second hanging in a ring row,
1.) 10-20 second hanging on bar, OR 10-20 second L-sit, OR 10-20 second chin over bar hold
2.) 6 shuttle runs
3.) 20 situps
4.) 5 snatch with barbell
5.) 5/10 burpees
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
