4.12

 In WOD

CrossFit Love – CrossFit

CHILI POWDER & RED PEPPER & FRANKS RED HOT (No Measure)

2 Rounds

8 Hamstring Leg Lowers R/L

8 SL RDL (BW) – Hands behind head

12 Russian Swings –

:30 Hollow Hold

Clean complex (Pull, High, Power) (16 Minute EOMOM (8 Sets increasing load)

2 Clean Pull

1 Hi Hang “Squat” Clean

1 Power Clean

Destroy Mediocrity (Time)

14 Minute Cap – FOR TIME

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Toes 2 Bar/Toes 2 Ring

Power Clean @ 135/95

Rx+ = 155/115

Power Clean Scale: Deadlift

Love Fit 4.12 A (AMRAP – Rounds)

16 Minute EMOM

8 KB Deadlift

30 Line Jumps

Love Fit 4.12 B (Time)

14 Minute CAP

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Strict Knee Raise/Toes 2 J-Hook (on back)

DB Snatch (R/L=1)

Bulletproof Hips 001 (No Measure)

2 rounds NFT

SL Stance with knee bent – DBL KB Hold :45 R/L

Sidelying Clamshells with Band x 15 R/L

Box Step Down x 10s Negative x 3 R/L

Bulletproof Hips 001 (No Measure)

2 rounds NFT

SL Stance with knee bent – DBL KB Hold :45 R/L

Sidelying Clamshells with Band x 15 R/L

Box Step Down x 10s Negative x 3 R/L

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