11.14

 In WOD

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

CrossFit Love – CrossFit

Warm-up (No Measure)

2 Rounds

15 Pulls on Rower

5 Silent Burpees

:30 SA OH DB Carry R/L

10 High Plank with T – All R then All L

Push Jerk (4×3 @ 5s pause OH, 3s negative)

70-80%

Sauce (AMRAP – Rounds)

3 RDS NFT

:30 Elbow Side Plank R/L

12 Bent Over Plate Row – 45/25 – 3s pause once plate touches chest

15 1/2 Kneel Face Pulls – Band Overhead on Rig

5 Minute Max Snatch Test (AMRAP – Reps)

Max KB Snatches in 5 Minutes

Alternate every 5 reps

-KB Snatch – do not go from the ground, swing to get the bell overhead.

Rx= 50/30

Rx+ = 50/40

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