6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer!

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Strength:

EMOM 12
Min 1: 3-5 Strict Muscle-Ups
Min 2: 20 Alternating Pistols (weighted if possible)
Min 3 – 4: Run 400m

Fx:
EMOM 12
Min 1: 3-5 Strict Chest-to-Bar Pull-ups
Min 2: 20 Alternating Reverse Lunges (weighted if possible)
Min 3 – 4: Run 400m

Conditioning:

For Time
600m Run
500m Row
40 Burpees
30 Push ups
20 V-ups