3.6

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

2 Rounds

4 Single Leg Lateral Box Step Ups (4R/4L)

4 Spidermans (4R/4L)

Front Rack KB Walks Blue and Back

–Slow controlled walk

Back Squat (1×5 @70%, 1×3@80%, 2×3@85%, 2×1@90%)

You are now entering Spice City (AMRAP – Rounds)

10 Minute EMOM

Minute 1: 10 DB RDL

Minute 2: 4 Reps of 1 Front Squat, 1 Reverse Lunge (L), 1 Reverse Lunge (R)

@ 95/65

Rx+=135/95

Row your boat violently down the stream (AMRAP – Reps)

3 Attempts

15 Pulls on the Rower – Record Max Calories

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