Strength
Every 1:30, 3 Rounds
1) 10 Ring Rows w/ Pause at Top
2) 100′ Backwards Sled Pull
3) 10 Prone Swimmers
4) 100′ Sandbag Bear Hug Carry

Conditioning
AMRAP 8
6 50′ Shuttle Runs
8 Toes to Bar (FX: 6 OR 8 Hanging Leg Raises)
10 Alternating Dumbbell Snatch (50/35) (FX: 35/20)

AMRAP 30 – w/ Partner, Split Reps Any Way
10-20-30-40-50, etc.
Calorie Row
Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
Goblet Box Step Ups (24/16) (FX: 16/12) (RX+: 32/24)
Sit-Ups

CrossFit Open 25.2 (22.3 Repeat)
For Time
21 Pull-Ups (Scaled: Jumping Pull-Ups)
42 Double-Unders (Sc: Single Unders)
21 Thrusters (95/65) (Sc: 65/45)
18 Chest-to-Bar Pull-Ups (Sc: Pull-Ups)
36 Double-Unders (Sc: Single Unders)
18 Thrusters (115/75) (Sc: 85/55)
15 Bar Muscle-Ups (Sc: Chest to Bar Pull-Ups)
30 Double-Unders (Sc: Single Unders)
15 Thrusters (135/85) (Sc: 105/65)
*12:00 Cap

Conditioning
4 Rounds of :45 on, :15 off
1) AMRAP Calorie Ski
2) Rest
3) AMRAP Calorie Bike
4) Rest
5) AMRAP Burpees to 6″ Target
6) Rest
*Score: Total Calories/Reps

Cooldown
1:00 on, :10 off
1-2) Hip Flexor Lunge
3-4) Pigeon Pose
5-6) Single Leg Forward Fold
7-8) Supine Spinal Twist

Last call to sign-up for our CFR7 Book Club!
If you’re remotely interested, add your name to the list so you can be included in details about the first book and first meeting date and location!
SIGN-UP HERE!

Strength
Every 1:30, 3 Rounds
1) 4-6 Strict Handstand Push-Ups (FX: w/ 1-2 Abmats OR 2-4 Wall Walks) (RX+: 7-10)
2) 10 Prone PVC Press
3) 10 Hollow Body Straight Arm Lat Pulldown (FX: 10-15 Hollow Rocks)

Conditioning
AMRAP 12
15 Calorie Row
5 Wall Walks (FX: 3)
15 Power Snatch (95/65) (FX: 75/55)
75 Double Unders (FX: 50 OR Single Unders)
*RX Min: 2 Round