June 7, 2023

Every 75 seconds x 4 sets:
6 snatch grip push press
6 overhead squats

Every 75 seconds X 4 sets:
4 dip snatch 
4 overhead squats

Every minute, on the minute x 8 sets:
Snatch deadlift to the pockets
Snatch pull
Squat snatch

AMRAP in 12 minutes:
200m run
8 handstand push-ups


CrossFit Lite – September 25, 2023

Skill: Kipping Pullups  Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression  21-15-9 Wall balls Calories  *Finisher:50 jump lunges

September 29, 2023

EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box

September 25, 2023

EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of


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