30 Sep WOD- Saturday, Oct 1

8:30 am Lite N Tite

Skill: T2B

3 rounds for time
21 DB squat Snatch L-Arm
21 T2B
21 DB Squat Snatch
R- Arm
21 Cal Bike/Row

9:30 am and 10:30 am Regular CrossFit
Partner Warm-up:

2rds
400 m MB carry (one ball per pair)
20 Wall ball over the rig
20 MB sit-up toss

Strength:

Alt EMOM 10
6 SLDL (3 ea)
6 windshield wipers on bar

WOD:

8 min AMRAP
16 OH Walking Lunge with Plate 45/35
16 Plate Snatch 45/35

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