Yoga with Troy at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Front Squat

5 x 3 (A: 80-85%)

3 Rounds:
15 Box Jump Overs 24/20
15 Wall ball Shots 20/14 11″/10′
15 Ring Dips
*if athlete breaks on wall balls they must do 5 additional ring dips in that round.