4 Gears

CrossFit Love – CrossFit

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Front Squat Prep (No Measure)

Spiderman x :30

Wrist mobility w coach



2 rounds

Sumo Stance KB Deadlift x 12

Alt. Lateral Lunge with DB/KB Press out x 12 total – both heels on ground

10 Leg Lowers

Front Squat (3 x 5 (4-4-X-1) )

-Building in weight

-Super set w/10 standing Landmine Oblique Twists

-Rest 2-3 min

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

200m run

8 Dbl KB Front rack Tall Kneel–>stand @40/25

10 Alt. KB Push Press

8 Ball Slams

16 AbMat Sit-Ups

*Increase pace each 4 min

0-4 RPE 6

4-8 RPE 7

8-12 RPE 7.5-8.5

12-16 RPE 8-9

*Run = 1 rep