Bent over row @20X2, Build to a heavy 5
4 sets:
8-10 Strict pull-ups @21X1,
30s Plate to chest hold,
Rest as needed
4×20 Chest supported pronated grip DB rows,
Rest 60s
5 sets, 60s on, 30s off:
Dragon flies
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
