Strength
Every 2:00, 8 Sets
Power Clean
1-2) 3 @ 65-70% of 1RM Clean and Jerk
3-4) 2 @ 75-80%
5-8) 1 @ ↑, build to heavy single
*Reset b/t reps

Conditioning
For Time:
20 Wall Balls (20/14)
12 Clean (135/95) (FX: 95/65) (RX+: 185/125)
20 Wall Balls (20/14)
8 Clean (185/125) (FX: 135/95) (RX+: 225/155)
20 Wall Balls (20/14)
4 Clean (225/155) (FX: 155/105) (RX+: 275/185)
*12:00 Cap

Strength
In 10:00
Build to Heavy Weighted Strict Pull-Up Triple

FX:
Every 2:00, 5 Sets
3 Banded Strict Chest to Bar Pull-Ups w/ 3s Down

Conditioning
AMRAP 15
250/200m Row
15 Toes to Bar (FX: 10 OR Hanging Leg Raises)
15 Line Facing Burpees
*RX Min: 4 Rounds

Strength
Every 2:30, 5 Sets
3 Split Jerk
1-2) 65-70%
3-4) 70-75%
5) 75-80%

Conditioning
4 Rounds for Time:
200m Run
16 Goblet Reverse Lunge (24/16) (FX: 16/12) (RX+: 32/24)
40′ Handstand Walk (FX: 20′ OR 4 Wall Walks) (RX+: 60′)
*15:00 Cap

Strength
Every 1:30, 4 Rounds
1) 10 Strict Ring Dips w/ Pause in Dip (Banded/Weighted)
2) 10 Strict Chin-Ups w/ Pause in Hang (Banded/Weighted)
3) :30/:30 Side Plank

Conditioning
AMRAP 12
6 50′ Shuttle Runs
9 Pull-Ups (FX: Jumping Pull-Ups) (RX+: Chest to Bar Pull-Ups)
12 Push-Ups (FX: On Knees) (RX+: Hand Release Push-Ups
*RX/RX+ Min: 6 Rounds

Happy 10 Year Anniversary!
WEAR A CFR7 SHIRT AND COME CELEBRATE!
Come support and cheer as we host our AM v Noon v PM Throw-down, followed by Famous Dave’s BBQ! We will kick things off at 9 AM and be finished within a few hours! Feel free to bring a dessert or drinks to share!

Come celebrate our beautiful community!