7.19

 In WOD

CrossFit Love – CrossFit

Dynamic Post. Chain WU (No Measure)

Dynamic WU with Coach

-Post. Chain emphasis

Deadlift (3 x 10)

Mixed Grip

5-10# heavier than last week

CONTROLLED touch and go

-Increasing loads, cease at form fatigue

–10 BAND straight arm pull downs between each set

WINTER IS COMING (AMRAP – Rounds and Reps)

8 Minute AMRAP

25 Double Unders

9 SDLHP (HVY KB) 60/40

Bulletproof Core 012 (AMRAP – Rounds)

3 Rounds

20 Hollow Rocks

:30 HEAVY single arm farmers carry HOLD

15 GHD sit ups/ MB Sit Ups

LF A (AMRAP – Rounds and Reps)

15 Minute AMRAP

250 M Row

10 KB DL

10 V Ups

LFB (AMRAP – Rounds and Reps)

8 Minute AMRAP

25 Singles

9 SDLHP

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