Wednesday, November 24th

3 rounds:
10 dowel pass throughs
10s top of ring row hold + 10s active shoulder hold
20 band pull-aparts
10 seated active shoulders
6 sets:
6 bent over rows
12-15 reverse flies
For Time:
500m Ski
21 DB Push-press
400m Ski
15 DB Push-press
300m Ski
9 DB push-press


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

September 22, 2023

Front squat @22X1, build to a heavy set of 2 for the day  1-2 warm-ups + 3 heavy sets across: 8 barbell good mornings 3 heavy

CrossFit Lite – September 21, 2023

Tabata:SET 1 Odd: Hollow HoldEven: Arch Hold SET 2Odd: Plank Even: Wall sit 2:00 on 1:00 Off X10 sets:6 Slam ball/ lateral box jump over/ burpeeMax calories


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