December 3, 2021

Sumo Deadlift @20X1
Build to a heavy set of 6, then
4×4 at heavy 6 weight, rest 60s between sets
4×10 Barbell RDL @40X1 @moderate weight
Rest 60s between sets
3 Rounds for time:
30 Double-unders
15 Ring rows
30 Jumping switch lunges
15 Hand release push-ups
(15 minute cap)


CrossFit Lite – June 7, 2023

20 min easy20 hollow rocks20 arch lifts45s mountain climbers45s Copenhagen plank L45s Copenhagen plank R 7 min amrap8 renegade row25’ broad jump8 ring row25’ broad

June 7, 2023

Every 75 seconds x 4 sets:6 snatch grip push press6 overhead squats Every 75 seconds X 4 sets:4 dip snatch 4 overhead squats Every minute, on

CrossFit Lite – June 6, 2023

Strict Push/Pull:12 min Emom:10 Ring pulls8-10 pushups5-8 strict bar pullups8-10 strict ring dips  12 min ascending3 front squats3 jumping pull ups6/69/912/12


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