10.4

 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!
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CrossFit Love – CrossFit

HUMP (No Measure)

2 Rounds

12 Max Effort Pulls on Rower

8 Staggered & SUMO stance RDLS 2s pause

Partner Wheel-Barrow Leg Drop game x 10 drops

Deadlift (4×3 @ 75-80% FOR SPEED)

Spped Pulls

reset between each rep, drop at top

Great set up, should be fast, without a lapse in technique

Give me your strong hand (Weight)

2 Rounds NFT

8 DB Box Step Ups -all R, then all L

10 Partner GHD

10 Superman Rocks

Wait For It (AMRAP – Rounds)

8 Minute EMOM

Minute 1: 12 Hang DB Power Cleans – @ 40/25

Minute 2: 18 Wall Balls

Rx+= 50/35

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