3.20

CrossFit Love – CrossFit

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Warm-up (No Measure)

30 Band Pull aparts

Bottoms up KB Carry @ 90/90 Down and Back each arm

30 High Plank Shoulder Taps

15 Prone Swimmers – start behind head, end with back of hand on low back

Metcon (AMRAP – Rounds and Reps)

3 Rounds

8 1/2 Kneel DB Press ea with 3s negative (R knee down,

8 Band Face Pulls in 1/2 Squat – keep tension on band entire time – limit your “rock back”

8 Barbell Inverted Row – 5s pause at chest – scale with the height of bar in rack or knees bent

Metcon (AMRAP – Rounds and Reps)

10 Minute EMOM

2 Power Clean and Jerks

4 Box Jumps

6 Hand to Hand KBS @ 60/40 (6 swings total, altering hands)

Increasing weight as appropriate

final weight in comments

If you do not complete a round in :60, you must rest a minute