7.11

 In WOD

CrossFit Love – CrossFit

Going Up! (No Measure)

Wrist Prep

Fingers Forward x :30

Fingers Back x :30

Finger Facing Out x :30

1 Round

Band Pull Apart Diagonals x 12 ea

High Plank Shoulder Tap with Y x 12 Alt (slow)

Barbell Strict Press x 5

Barbell Strict Press in Split Jerk x 5

Split Jerk (Establish 1 RM (2×3, 2×2, 4-5×1))

Big Rings (No Measure)

Accumulate :90 in Top Ring Support

Accumulate :90 in Bottom Ring Support

Complete 10 Negative Dips (break as needed) establish control at top, slowly lower into bottom position, jump back up to start.

Clearest Blue (Time)

10 Rounds FT

5 Push Ups

5 Strict Pull Ups

5 Hang DB Clean and Jerks @ 50/35

16:00 CAP
Rx+ = Ring Dips

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