11.14 CrossFit Love

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

Tuck Jumps

4 x :20 on, :20 off *max reps each set

Warm-up (No Measure)

Single Leg Box Jumps 8 x 2 R then L, Increasing Heights

Warm-up (No Measure)

Seated Max Vertical Jumps 8 x 1

Warm-up (No Measure)

Max Rep Burpess over a PVC pipe in 1:00

Rest 2:00

Max UB Double Unders in 1:00

Wide Stance Back Squat 3RM **with light bands (Work up to a 3RM)

Metcon (AMRAP – Rounds and Reps)

6:00 EMOM

MIn 1: 3 Deadlifts @ 335 / 235

Min 2: 3 MU *scale is 9 Strict Dips

Rest 2:00

6:00 AMRAP

6 Box Jump Overs @ 24 /20

12 KBS @ 106 / 50

then

100 ButterFly Sit-ups

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