11.6

 In WOD

Announcements

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

CrossFit Love – CrossFit

Front Squat (4×3 @ 60-75% TEMPO 3311)

33

Front Squat Prep (No Measure)

Spiderman x :30

Wrist prep w coach x :90

——–

Alt Shoulder Tap with T x 16

Tempo Goblet Squat x 10s negative x 10 s pause x 3

Supinated Bar Hang x :30 with breathing

8-1 (Weight)

2 RDS NFT

5R/5L Lateral Box Step Ups – DBL KB Front Rack

:30 Captain Morgan Plank R/L

Never Let You Go (Time)

2 RDS FT

200 M Single Arm Farmers Walk – R arm 100 — L arm 100

30 Air Squats

Rocky Run Taper (No Measure)

5 x 3 Front Squat at light-moderate weight, no tempo or pause

-Sub last part of class with mobility

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