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