BoatRide

CrossFit Love – CrossFit

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Front Squat Prep (No Measure)

Spiderman x :30

Wrist prep w coach x :90

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2 Rounds

Alt Shoulder Tap with T x 16

Tempo Goblet Squat x 10s negative x 10 s pause x 3

Bottoms Up KB Reverse Lunge x 8 ea arm

High Hang Barbell High Pull with 5s ecc. x 8

Front Squat (3 x 4 (3-3-X-1))

Superset with 3 sets of 6-10 hanging strict leg/knee raise

2k Row (Time)

Max Effort 2k Row
Warm Up: 2x300m @75% effort rest 2-3 min

Metcon (No Measure)

3 Rounds Not For Time

8 KB strict high pulls/arm

12 alt SL V-ups

15 MB ground to shoulder @50/30