Bench press @21X1
4×8, Build to a heavy set, then
3×5 at heavy 8 weight, rest 60s between sets
3 sets: 5-1 Tall kneeling alternating ISO press
Then, 20 reps per arm, heavy single-arm DB row
5 Rounds, 40s work, 20s rest: Low bear pull-through
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
