5 sets:
10-20s Top of ring dip hold
10-20s Bottom of ring dip hold
20 Band pull a parts
Bent over row @20X2, Built to a heavy 2
5 Rounds, not for time:
10 Single-arm DB push press
Into 25′ Overhead carry (R)
10 Single-arm DB push press
Into 25′ Overhead carry (L)
4 sets (each), I go, You go:
40s Swiss ball or slider pike-ups,
20s rest/transition
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
