10 minutes:
10 dowel pass throughs
10s top of ring row hold
10s active hang
20 pull-aparts
EMOM x 15:
1. 6-8 strict pull-ups
2. 30-40s skipping/double unders
3. 30s hollow hold or rock
For Time: (10 minute cap)
40 calories
30 alt. KB Gorilla Rows
20 calories
10 alt. KB gorilla rows
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
