4.13

CrossFit Love – CrossFit

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Warm-up (No Measure)

Dynamic WU with coach

Upper Prep + Sweat

Bench Press (4 x 3 @ 3-3-1-1 + 5 @ 1-1-1-1)

4 sets

3 reps 3 sec negative 3s pause

+ 5 normal tempo reps

Superset

12 Rotational Landmines with 1s pause

Metcon (AMRAP – Rounds)

3 Rounds

8 SA Incline Bench Press with 2s pause at bottom

8 Bent Over KB Row (hand on wall/box)

8 KB Sidebends R/L with eccentric focus

Keep it Simple (Time)

2 Rounds

200 M Farmers Carry @ 50/30

20 Burpees

Every Drop = add 5 burpees for that round