Strength
Every 2:30, 4 Sets
5 Front Squat (75-80%)

Conditioning
4 Rounds for Time:
400m Run (FX: 300m)
500/400m Row (FX: 400/300m)
*20:00 Cap

OPTIONAL Murph Prep (10-15 min)
For Time:
50-40-30-20-10
Air Squats
25-20-15-10-5
Push-Ups

Keep in mind:
– Tuesday WOD: Pull-Ups, Jerks
– Thursday WOD: Squat Snatch
– Friday WOD: Ring Dips, Push-Ups

Strength
Every 1:30, 4 Rounds
1) 10 Dumbbell Z-Press
2) 10 Bent Over Rows
3) :30/:30 Side Plank

Conditioning
AMRAP 10
3 Wall Walks (FX: 2)
12 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)
36 Double Unders

GYM CLOSED FOR GIRLS GONE RX COMPETITION
Join us today as we host Girls Gone Rx – Best Babes, Female Partner Competition to fight breast cancer! It is an honor to host this competition at CFR7 for such a great cause.
Everyone is welcome to come cheer!

Link to donate: https://give.competeforacure.org/team/469810

REMINDER: The gym will be closed tomorrow for the Girls Gone RX Competition!

Conditioning
Every 1:30, 4 Rounds
1) 17/13 Calorie Ski (FX: 15/11) + AMRAP Single Dumbbell Push Jerks (50/35) (FX: 35/20) (RX+: 70/50)

2) Rest

3) 17/13 Calorie Bike (FX: 15/11) + AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)

4) Rest
*Score is total AMRAP

Time: 10:00

Finisher
2-3 Rounds for Quality
10-15/10-15 Side Plank Hip Touches
10 Cossack Squats w/ Rig

Strength
Every 2:00, 8 Sets
1-4) 1 Hang Power Clean + 1 Power Clean + 1 Front Squat (70-75%)
5-8) 1 Hang Power Clean + 1 Squat Clean (75-80%)

Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
4 Hang Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
6 Power Cleans (95/65) (FX: 75/55) (RX+: 115/80)
8 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
*RX+: Must complete 4-6-8 unbroken each round