4.24

 In WOD

CrossFit Love – CrossFit

Front Squat (12 Minute EOMOM – 3 Reps @ estimated 85% of 1RM)

Squat Prep (No Measure)

2 Rounds

6 Alternating Spiderman Stretch R/L

12 Cook Lifts R/L

12 KB Squat Press Outs

Front Squat (4 Minute EOMOM – 8 Reps @ 60% of 1 RM)

Step Into My Chamber (AMRAP – Rounds)

12 Minute EMOM

Min 1: 8 Front Rack Step Ups @ 95/65

Min 2: 14 Russian KBS

Rx=24/20 (box should be @ knee cap level or lower)

Rx+=135/95

**In one minute do 8 step ups on one side. When you come back to step ups, perform on the other side.

QUICKNPAINFUL (AMRAP – Rounds and Reps)

5 Minute AMRAP

25 Air Squats

10 Hollow Rocks

LoveFit 4/24 A (AMRAP – Rounds)

16 Minute EMOM

Minute 1: High to Low Plank up to :45

Minute 2: 10 MB Slams

Minute 3: 12 Sumo Stance KB Deadlift

Minute 4: :30 Hollow Hold

LoveFit 4/24 B (AMRAP – Rounds)

12 Minute EMOM

Min 1: 8 Reverse Lunges R

Min 2: 12 Alternating DB Snatches

LoveFit 4/24 C (AMRAP – Rounds and Reps)

5 Minute AMRAP

25 Air Squats

10 Hollow Rocks

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