11.11

 In WOD

Announcements

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

CrossFit Love – CrossFit

Yo, Adrian! (No Measure)

2 RDS NFT

Spiderman Stretch x :20

20 Hollow Rocks

10 Band Good Mornings

The Rocky Run Rebellion (No Measure)

2 Rounds

20 Seconds On, 10 Seconds Rest between each movement

1. Double Unders

2. Single Arm Swing – alternate each round

3. MB Slams (slam balls or with 30# MB)

4. Handstand hold

Wittman (Time)

Wittman

7 Rounds For Time

10 KBS

10 Power Cleans

10 Box Jumps

21 Minute Cap

Rx= 95/96

Rx+=135/95

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