Monday, December 6th

30s WORK/10s Transition x 3:
1. SKi Erg
2. Lateral bear crawl (band around wrists)
3. 30s skipping
4. wallbugs
5.push-up 2 downdog
5 sets:
6-8 strict press
S/S 10 overhead flatback reaches
3 RFT: (8 minute time cap)
4 burpees over the bar
6 hang power cleans
8 front rack reverse step back lunges


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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