Strength

Every 2:00, 6 Sets
3-Level High Hang Clean (↑)

Conditioning

2 Rounds for Time:
400m Run (FX: 300m)
60 Double Unders (FX: 40) (RX+: 80)
15 Hang Power Cleans (115/80) (FX: 95/65) (RX+: 135/95)
*14:00 Cap

SQUAD-WOD!

One partner working at a time, alternating minutes:

2 Rounds
EMOM 6
4 Burpee Sandbag Tosses + AMRAP Calorie Ski
(RX: 100/70) (RX+: 150/100) (Scaled: Burpee Slam-Balls)

REST 2 Minutes

EMOM 6
16 Wallballs (20/14) + AMRAP Calorie Bike

REST 2 Minutes

Score: Total Calories

Strength

Every 2:00, 8 Sets
1-2) 1 High Hang Power Snatch + 2 Power Snatch (65-70%)
3-4) 3 Power Snatch (70-75%)
5-8) 2 Power Snatch (75-80%)

Conditioning

AMRAP 9
9 Chest to Bar Pull-Ups (FX: 9 Pull-Ups OR 6 Chest to Bar Pull-Ups)
6 Burpees Over Bar
3 Power Snatch (135/95) (FX: 115/80) (RX+: 155/105)

2022 CFR7/BCF Scaled Competition Event 2
“Carolina Reaper” – Individual
For Time:
20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)
30/25 Calorie Row (FX: 25/20)
30 Situps (RX+: Weighted (25/15))
30/25 Calorie Row (FX: 25/20)
20 Thrusters (95/65) (FX: 75/55) (RX+: 135/95)
*14:00 Cap

Post-WOD Strength/Skill

Every 3:00, 4 Sets
10/10 Single Arm Kettlebell Sots Press
15/15 Banded Wrist Extension w/ Rig
15/15 Banded Wrist Flexion w/ Rig
Pigeon Stretch in Remaining Time (alternate sides each set)

Tomorrow is the LAST DAY to order a CFR7 Hat! Venmo $35 to @CrossFitRoute7 if you want one!

Strength

Every 3:00, 5 Sets
RX: 1 Deadstop Deadlift + 3 Deadlifts (Sets 1-2: 70-75%; Sets 3-5: 75-80%)
FX: 5 Deadlifts (Sets 1-2: 65-70%; Sets 3-5: 70-75%)

Superset Accessory
1-2) 10 Scap Chin-Ups
3-5) 20 Tibialis Raises

Conditioning

EMOM 12
1) 18/13 Calorie Ski (FX: 15/10) (RX+: 20/15)
2) 18/13 Calorie Bike (FX: 15/10) (RX+: 20/15)
3) AMRAP Dumbbell Suitcase Box Step Overs (24/20) (50/35) (FX: 35/20)
4) Rest
*Score is AMRAP DB Box Step Overs (2 Dumbbells)