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acquire the bread

CrossFit Love – CrossFit View Public Whiteboard () Metcon (Calories) AMRAP 10 you go I go full round 4 power cleans 4 front squats 4 s2oh (95/65) *everyone does AMRAP first -4 min rest- For time (12 min cap) 2 min max cal AB/row/ski then 50 burpees 50 box jump overs 50 burpees *if time …

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12.28.18

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 3 rds 5 KB FR step ups/sd :20 bear plank shoulder taps bear crawl D/B Front Squat (6×2) *building, RPE 8/8.5 Metcon (AMRAP – Rounds) AMRAP 16 20 unbroken wallballs 30 KBS (50/35 russian) 60 double unders *5 burpee penalty for breaking wallballs

12.27.18

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rds 200 m row 8 band pull aparts 8 prone swimmers 8 goblet squat press outs Metcon (No Measure) Strict Pull-up 5×4 -superset- Pendlay Row 5×5[tempo pull up (3-0-x-3)] Metcon (Weight) Every 2:00 for 12:00 2 power clean 2 front squat 1 push jerk*building, …

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12.26.18

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rds: 5 glute bridge walk outs 5 KB DL/sd 5 KB high pulls/sd Deadlift (6×2) *building to RPE 8/8.5 Metcon (Time) Every 8:00 for 16:00 (2 rds) 30 power cleans (115/75) [135/95] 20 TTB 10 DB snatches (50/35)

12 days of Christmas

CrossFit Love – CrossFit View Public Whiteboard () Metcon (Time) 1 cluster 2 KB swings 3 box jumps 4 HRPU 5 TTB 6 pistols 7 deadlifts 8 burpees 9 wallballs 10 chest to bar/pullup/ring row 11 d-ball slams 12 front squats *(95/65) [135/95] for all barbell movements

12.21.18

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds 1:00 bike/row 10 Lateral step-ups 10 goblet squat press-outs 3 wall walks Front Squat (4×3) *building, last set RPE 7 Metcon (Calories) EMOM 16 even- 3 HSPU + 3 burpees odd- :30 max cal ab or row (*HSPU scaling: HSPU–>stinkbug–>DB press)

12.20.18

CrossFit Love – CrossFit View Public Whiteboard Pull primer 1 (No Measure) 2 rds: 10 band pull aparts in tall kneeling position Farmer’s carry D+B 10 KB Swings 5 SA KB Dl/arm 4 TGU Situps/arm DB Bench Press (3×5 (3-0-x-0)) Superset :30 farmer carry hold Metcon (Time) 12 min AMRAP 10 Push Press (95/65) 10 …

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12.19.18

CrossFit Love – CrossFit View Public Whiteboard Deadlift Primer 2 (No Measure) 2 Rounds 1.) 10 Deadbug KB OH Alt. Leg Lowers 2.) 20 Banded Good Morning 3.)SA Farmers Carry Down + Back ea 4) 5 stagger stance KB Rdl / side Deadlift (5×3) *building , last set RPE 7 Metcon (Time) 4 rounds 250m …

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12.18.18

CrossFit Love – CrossFit View Public Whiteboard Warm-up (No Measure) 2 rounds 200 meter row 10 banded lat pull-downs SA OH carry d/b Metcon (Weight) Strict Pull-up 5×3 -superset- Pendlay Row 5×5[weighted pullups] Metcon (Time) For Time 6-9-12-9-6 Overhead squats (95/65) Lateral burpees

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