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Yoga with Chuck 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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Strength:

Split Jerk (from Rack)
Find a Heavy Single

Conditioning

For Time:
30 Goblet Squats 24/16
10 KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle
20 Goblet Squats 24/1610
KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle
10 Goblet Squats 24/16
10 KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle

Finisher

Shoulder Mobility:
*Lacrosse ball Traps/ pecs
*Banded Bully Stretch