CrossFit Lite – November 27, 2023

8 rounds, 4 per side: 
4 Single arm KB russian swing R 
4 Single arm KB Push press R 
4 Single arm KB FR or OH step back alt lunges
Switch sides 

Wall ball EMOM 8 
10-20 wall balls 
Make sure you have 10-15s rest ea round 


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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