REMINDER
Flex on the Mall is this Saturday! Come support all the CFR7 and BCF teams competing!

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Strength:

Beginners: Rope Climb Technique
RX+: 12 Legless Climbs for time
RX: 12 Climbs for time
Fx: 8 Climbs for time

Conditioning:

AMRAP 21
50/40 Calorie Row
40 Russian Kettlebell Swings (32/24)(24/16)
30 Box Jumps (24/20)
20 Dumbbell Power Snatches (50/35)(35/20)
10/7 Ring Muscle-Ups, (Fx: 10 Chest-to-Bar Pull-Ups)