9.7

 In WOD

CrossFit Love – CrossFit

Warm-up (No Measure)

2 Rounds

16 Shoulder Tap with Y

10 Band Pull Aparts

10 1/2 Kneel Strict Press with 3s Negative (5 ea) (free hand pushes into wall)
R knee down, R arm presses

Shoulder Press (Establish 8 RM Strict Press)

No more than 30 “working reps”

:20 Hardstyle side-plank between each sets (3-5)

On elbow, pull elbow down towards hips

P R ! D E (AMRAP – Rounds)

20 Minute EMOM

1: :30 Handstand Hold

2: 40s DBL KB Front Rack carry

3: 18/14 Calorie Row Sprint

4: 8 S2O @ 105/75 [145/105]
5: 5 Strict KB/DB High Pulls – control negative – go light

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