6.9

 In WOD

Announcements

SATURDAY & SUNDAY: MEET AT BACK DOOR FOR AN OUTDOOR WOD! (Seminar being held inside, so please meet on Canal St under deck!) No open gym this weekend!

CrossFit Love – CrossFit

Dynamic WU (No Measure)

Dynamic WU with coach!

Bench Press (Establish 10 RM)

18 minute on the clock

Tik Tok (Time)

4 Rounds

21 KBS

21 Goblet Squat

15 KBS

15 Goblet Squat

21 KBS

21 Goblet Squat

15 KBS

15 Goblet Squat

@ 50/30

+ 70/50
7 Minute Cap

Insane Bolt (Time)

3 x 100 Sprint

Recovery is walk back
2 x 50 M @ 70% prior to first 100

LF A (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 DB Push Press

20 BFSU

10 Push Ups

20 MB Russian Twists

Metcon (Time)

LF B

2 Rounds of:

21 KBS

21 Goblet Squat

15 KBS

15 Goblet Squat

Metcon (Time)

LF C

3 x 100 M

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