Philly CrossFit WOD 9.23 | CrossFit Love 9.23

 In WOD

Philly CrossFit WOD 9.23 | CrossFit Love 9.23

“Iron is full of impurities that weaken it; through forging, it becomes steel and is transformed into a razor-sharp sword. Human beings develop in the same fashion”
-Morihei Ueshiba

Pre-Session Weightlifting

Max complex:
1 Squat Clean +
1 Thruster +
1 Split Jerk

Front Squat
3 x 1 @ 80 – 85%

WOD

Agility Ladder
Drills – – >> Ladder 10 x 2, 10 different drills for sets of 2.
Single Leg Box Jumps 4 x 3
Lateral Ice Skaters 2 x 20; Diagonal Ice Skaters 4 x 40 ft

“Kelly” for time
but for pacing, try to keep each round the same time

Aerobic Accessory Work

30:00 AA Bike, your pace, go by feel

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