9.29

Announcements

***GYMNASTICS***THIS THURSDAY @ 6:30
11/11: Rocky Run 5k/10 miler
11/11: Flyer’s Game @ 7pm – $45/pp – sign up by 10/15 to guarantee a ticket
IN-HOUSE PARTNER COMP: 10/28 @10AM
rsvp to becky@crossfitlove.com
OCTOBER REAL FOOD CHALLENGE!
Track your meals, get points!

CrossFit Love – CrossFit

Bulletproof Uppers (No Measure)

Bear Plank hold X :30

Bench Dip x 5 with 5s negative

Bottoms Up KB hold x :30 each

Quarter Push ups x 5

Bench Press (EMOM6 —–3×8 @ 90% of 8 RM )

— rest two minutes between sets

–disregard EOMOM

Pull Your Weight (Time)

Teams of 3 – Relay Style

5 Rounds

10 Calorie Row

8 Burpee Box Jump Overs

20 Goblet Squats @ 40/20

Team First (AMRAP – Rounds)

3 x 1:00 Plank

:30 Rest

1: High Plank

2: Low Plnak

3: :10 left leg up, :10 right leg up, :10 right arm up, :10 L leg up, :20 low plank hold
Extra Credit