10.10

 In WOD

Announcements

11/11: Rocky Run 5k/10 miler
11/11: Flyer’s Game @ 7pm – $45/pp – sign up by 10/15 to guarantee a ticket
IN-HOUSE PARTNER COMP: 10/28 @10AM
rsvp to becky@crossfitlove.com
OCTOBER REAL FOOD CHALLENGE!
Track your meals, get points!
10% OFF KETTLEBELL KITCHEN: CODE Love thru 10/31
***YOGA*** THIS THURSDAY @ 6:30PM

CrossFit Love – CrossFit

The CrossFit Warm Up (No Measure)

2 Rounds

400 M Row

10 PVC Pass Thrus

10 Push Ups

10 Air Squats

10 BFSU

5 MB Slams

Ring Support (3 x :20 – TOP)

3 x :20 in top position

Ring Support @ Bottom of Dip (3 x :20)

Ring Dip Negative (AMRAP – Rounds)

3 x 5

Establish Ring Support @ top

3-5 sec negative into bottom position

Ring Dips (3 x 5)

Strict

Scale is feet on bench or on plate stack in front of body

Metcon (Time)

5 Rounds

6 KB Clean and Jerks R

6 KB Clean and Jerks L

6 KB Thrusters R

6 KB Thrusters L

1 TGU R

1 TGU L

10 Push Ups
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