Quadratic

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 Rack Step Ups (3 x 8/Leg )

Complete all reps on R, then all reps on L
*SUPERSET w/ :20-:40 second ring plank

*Start each set with your non-dominant leg first

*Increase weight each set if possible

*Controlled and slow descent each rep, driving back up once your foot taps the ground

Metcon (Time)

2 Rounds:

21-15-9

Calorie Row/Bike (15-10-5 for females)

Thrusters @45/35

-rest 2 min before 2nd round-

May use bike or rower depending on availability