7.7

 In WOD

CrossFit Love – CrossFit

Upper Primer 2 (No Measure)

2 Rounds

Bear Quadruped Position – Knee Taps x 16 Total

Empty Barbell/PVC OH – Strict Press

Bent Over DB Rear Delt Fly x 8 (light)

3 Push Ups As slow as possible with no elbow lock out

Bench Press (ESTABLISH 3 RM THEN 3×1 PAUSED @ 3RM WEIGHT)

Buckle Up (Time)

30 minute cap

20 Box Dips

20 MB Slams

5 Renegade Row (PU + Row R/L)

800 M Run

15 Box Dips

15 MB Slams

4 RR

400 Run

10 Box Dips

10 MB Slams

3 RR

800 M Run

RX= 50/35

LOVEFIT 1 (AMRAP – Rounds and Reps)

12 minute AMRAP

15 glute bridges

15 box step ups

15 MB Slams

Metcon (Time)

20 Box Push Ups

20 Box Step Ups

20 MB Slam

400 m Run

15

15

15

200 m Run

10

10

10

200 m Run

Recent Posts