REMINDER
The BCF/CFR7 SUMMER BBQ and AM v. PM Throwdown is THIS SATURDAY! Tell Us You’ll Be There >>

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Overview of the Week

	WODs	Events
Monday	Pull-up EMOM
Tuesday	Back Squats	Free Beginner CrossFit Class (6:30 pm)
Wednesday	Bench Press
Thursday	Deadlifts
Friday	Support Holds
Saturday	Clean Complex	Summer BBQ & AM v. PM Throwdown (4:30 pm)
Sunday	AMRAP Intervals

Strength:

Rx:
E2MOM 10
3 Strict Chest-to-Bar Pull-ups
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups
3 Bar Muscle-ups

Fx:
E2MOM 10
3 Strict Pull-ups
3 Kipping Pull-ups
3 Kipping Chest-to-Bar Pull-ups

Conditioning:

For Time
20 – 15 – 10 – 5
Toes-to-Bar
Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)

Strength:

Every 1:30 for 5 Rounds
Tempo Handstand Push-ups (30×3)

Rx+: 5-10 Strict HSPU
Rx: 3-5 Strict HSPU
Fx: 3-5 Kipping HSPU
Scaled: 5-10 Pike HSPU on Box or Seated Dumbbell Press

Conditioning:

AMRAP 15
60 Double Unders
20 Hand Release Push-ups
10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)

Strength:

E3MOM 21
Front Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++

Conditioning:

30 – 20 – 10
Single Arm Dumbbell Thruster (50/35) (Fx: 35/20)
Chest-to-Bar Pull-ups (Fx: Pull-ups)

Switch arms every 5 reps on dumbbell thrusters.

Strength:

E3MOM 15
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (ME)

Snatch from floor must be touch and go. No dropping barbell during complex.

Conditioning:

2 Rounds
1:15 Work / 0:45 Rest and Transition
1: Max Calorie Ski-erg
2: Max Reps Burpees
3: Max Calorie Row
4: Max Reps Renegade Row (50/35) (Fx: 35/20)

Strength:

Rx+:
For Time
30 Ring Muscle-ups
First set: max unbroken reps. After that, continue with breaks as needed.

Rx:
For Time
20 Ring Muscle-ups For Time

Fx:
For Time
20 Chest-to-Bar Pull-ups
20 Ring Dips

Time Cap: 12 minutes.

Conditioning:

AMRAP 11
200m Run
2 Rope Climbs

Fx:
AMRAP 11
200m Run
1 Rope Climb