Gainer

CrossFit Love – CrossFit

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Dynamic WU with Coach (No Measure)

Sweat, mobilize, activate with coach for 5-10 minutes.

Metcon (No Measure)

20 min:

10 min of pull up progression work/lat activation: Tempo ring rows, straight arm band pull down, SA DB rows.

10min EMOM

1) 3-6 PERFECT Pull ups (strict, kip, BF, athlete

choice)

2) 6-8 hollow rocks

Metcon (Time)

4 Rounds for Time:

15 Medball cleans @20/14

6 Burpee Box Jump Overs @24/20″

10 Hang power cleans @115/75

5 S2OH

3 BBJO

-rest 1:30-