2 rounds:
1 minute row
10 alt. Thoracic bridges
10 scap pull-ups
12-15 banded lat pull downs
10 hollow overhead reaches
A) 5 x 8-10 strict pull-ups @ 2121
– rest 90 seconds –
B) 3 sets: 10-15/arm bicep curls
For Time: (12 minute cap)
30 alt. DB snatches
500m Row
20 alt. DB snatches
400m Row
10 alt. DB snatches
300m Row
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
