Friday, October 8th

3 rounds:
5/5 lateral slamballs
5 reverse lunge to jump
10 alt. halo + squat
30s Tib March
30s KB deadbugs
5 x 6/6 split squat (RFESS)
– 60 seconds –
Every 2 Minutes x 5:
6 step down box jumps
8 air squats
10 KB swings
Calories until 2 minutes
Score is Calories


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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