11.8

 In WOD

CrossFit Love – CrossFit

Chili HAWT (No Measure)

3 Rounds NFT

A.) 25 Hollow Rocks

B.) 10 KB RDL with 3x pause below knee

C.) 5 Pallof Press with Rotation away from band (keep arms straight) https://www.youtube.com/watch?v=zoYwuVw3kkQ

D.) 10 Scrap Circles in Quadruped https://www.youtube.com/watch?v=tho6Xs8q8us

E.) 10 CONTROLLED kip swings with active shoulders https://www.youtube.com/watch?v=mvndXXP43jI

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

3 Deadlifts @ 225/155

6 Box Jumps @ 30/24

9 T2B

50 DU

Rocky Run Taper (No Measure)

8 x 200 M @ 70% – 2 minute rest between sets

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