10.16

 In WOD

Announcements

IN-HOUSE PARTNER COMP: 10/28 @10AM
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CrossFit Love – CrossFit

Front Squat (1 x 5 @ 65, 70, 75%)

Paused first rep

Front Squat Prep (No Measure)

Spiderman x :30

Wrist mobility w coach



Sumo Stance KB Deadlift x 12

Alt. Lateral Lunge with DB/KB Press out x 12 total – both heels on ground

Goblet Squat with jump x 10

All In The Hips (AMRAP – Rounds)

12 Minute EMOM

Minute 1: 8 Alt. DB Step Ups (total)

Minute 2: 10 MB Bridge + Hamstring Curl

Minute 3: 16 Satan Lunges

You know what they say about Russian Twists, don’t you? (Time)

2 Rounds for Quality

40 V – UPS

40 Russian Twists with plate

:45 Farmers Carry Hold @ as heavy as possible
For time, but not really

Record weight used for RT and FC hold in comments

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