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
S/S
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
