Conditioning

E2MOM 40
1: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)
2 – 4: 800m Run
AMRAP
10 Hand Release Push Ups
10 Pull Ups

Don’t forget about the CFR7 Post-Open/Spring Celebration at 2 PM today!

“Quarterfinals Test 5”

9 – 6 – 3
Snatch (155/105) (Fx: 115/80) (Rx+: 185/135)
Burpee Box Jump Overs (30/24) (Fx: 24/20) (Rx+: 30 for men and women)

Time Cap 7:00

Post-WOD Finisher

E2MOM 18
1: 10 Each Side Pallof Press
2: 50m Each Arm Suitcase Carry
3: :45 Each Side Plank

Strength

E3MOM 15
1 High Hang Power Clean + 2 Hang Power Cleans (↑)

Conditioning

4 Rounds
6 Each Arm Kettlebell Hang Cleans (32/24) (Fx: 24/16)
12 Russian Kettlebell Swings (32/24) (Fx: 24/16)
72 Double Unders (Fx: 54)

Strength

3 Rounds
10 Each Arm Kettlebell Front Squat
10 Each Arm Kettlebell Deadlift (Add deficit if possible)
5 Reverse Nordic Curls
5 Nordic Hamstring Curls

Conditioning

AMRAP 12
18/14 Calorie Row (Fx: 14/9)
24 Toes to Bar (Fx: 16)

Strength

E2MOM 20
1: 8 Bench Press @65 – 70%
2: 8 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

15 – 12 – 9 – 12 – 15
Power Cleans (75/55) (Fx: 45/35) (Rx+: 95/65)
Push Jerks (75/55) (Fx: 45/35) (Rx+: 95/65)