Strength

E3MOM 15
3 Overhead Squats (↑)

Conditioning

42 – 30 – 18
Wall Balls (20/14) (Rx+: 11’/10′)
21 – 15 – 9
Pull Ups (Rx+: Chest to Bar Pull Ups)

	Weekly Overview	Events/Classes
Monday	Handstand Walk	Free 7-Fit Class at 6:30PM! Click Here To Register now
Tuesday	Overhead Squats
Wednesday	Long Conditioning
Thursday	Split Jerks	Free 7-Fit Class at 6:30PM! Click Here To Register now
Friday	Toes-to-Bar
Saturday	CrossFit Total	Free 7-Fit Class at 10AM! Click Here To Register now
Sunday	DB Bench/Lat Pushdowns

Strength

4 Rounds for Quality
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft Handstand Walk)
10 Each Side Banded Pallof Press
10 Banded Crunches

Time Cap 14:00

Conditioning

EMOM 16
1: 22/17 Calorie Ski Erg (Fx: 17/12) (Rx+: 25/18)
2: AMRAP Double Unders
3: Rest
4: Rest

Strength

5 Rounds
3 Push Jerks @80 – 85%

Time Cap 12:00

Conditioning

3 Rounds

40 Calorie Row
20 Hang Power Snatch (95/65) (Fx: 75/55)  
20 Burpees Over the Bar

Free 7-Fit Class at 10:00AM! Click Here To Register now

Strength

E3MOM 15
Romanian Deadlift
1: 10@40 – 45%
2: 10@40 – 45%
3: 10@45 – 50%
4: 10@45 – 50%
5: 10@45 – 50%

% Based on 1RM Deadlift

Conditioning

1:30 to Complete

30/22 Calorie Bike (Fx: 25/18)

At 1:30 Start:

60 Reverse Lunge Wall Balls (20/14) (Fx: 50 Reps) (Rx+: 70 Reps)

Post-WOD Finisher

3 Rounds
12 Deficit Push Ups (3″) (Fx: No Deficit) (Rx+: 6″)
1:00 Ring Plank Hold (Fx: High Plank)

Strength

4 Rounds for Quality

15 V-Ups (Fx: Tuck-Ups)
15 Arch Extensions (GHD Back Extension) 
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft)

Conditioning

AMRAP 12
50 Double Unders
25 Sit Ups
5 Ring Muscle Ups (Fx: 5 Chest to Bar Pull Ups + 5 Hand Release Push Ups)