11.10

 In WOD

Announcements

***GYMNASTICS*** THIS THURSDAY @ 6:30PM

CrossFit Love – CrossFit

Fly guys (No Measure)

Pec SMR with Lax

T-Spine Rotation Shoulder CARs

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Bench Press (Board Press 6 x 2 @ 80-90%)

Superset with 8 Chinese Rows

Metcon (16 Rounds for reps)

With a Partner:

Partner A works :60 , Partner B Rests :60 then switch

2 Rounds

1. 25 Wall Balls

2. 10 Push Ups, 10 DB Push Press

3. 30s AD, 8 Alt Satan Lunge

4. 10 DB Hang Clean Thrusters + Plank Remaining time

Rocky Run Taper (No Measure)

Rest or 15 minute run

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