Conditioning

EMOM 28
1: 20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
2: 3 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 5)
3: 6 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
4: 100m Run

4:00 Rest After Entire EMOM, Then…

2:00 Max Calorie Row

Strength

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Rx+:
Strict Handstand Push Ups
Strict Chest to Bar Pull Ups

Rx:
Kipping Handstand Push Ups
Strict Pull Ups

Fx:
Pike Handstand Push Ups
Ring Rows

Conditioning

4 Rounds (2 mins work/1min rest)
AMRAP
22 Russian Kettlebell Swings (32/24) (Fx: 24/16)
11 Thrusters (135/95) (Fx: 95/65)

Merry Christmas!

CFR7 is closed today.

CLASS TIMES: 6 am, 7 am, 12 noon
No evening classes! Merry Christmas Eve!

Conditioning

AMRAP 40
With a Partner, Alternating Movements
200m Run
15 Toes to Bar (Fx: 10)
10 Burpee Box Jumps Overs (24/20)

Strength

E2MOM 10
Push Jerk
1 – 4: 3 @80 – 85%
5: AMRAP @80 – 85%

Conditioning

EMOM 15
1: 20/15 Cal Ski (Fx: 15/10)
2: 20/15 Cal Bike (Fx: 15/10)
3: 20/15 Cal Row (Fx: 15/10)
4: 1 Hang Squat Clean (ME)
5: Rest

Score is heaviest hang squat clean.