Strict press, build to a heavy set of 5 for the day
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Back off 10-20% for 3×5, rest 60s between
Strict pull-ups 5 sets of submax reps (1-2 RiR)
Rest 60-90s between
Pause bent over rows 10-10-8-8-6-6-6-6
4 sets: 25 Ring face pulls, 10-15 Ab rollouts
CrossFit Lite – December 4, 2023
24 min Butts and Guts :45/:15 Front foot elevated Alt step back lungesAb wheel outsHeavy DB hip thrustsAlt V upAlt goblet cossack squatsReverse sit up 3 rounds 12
