–ATTENTION: Parking will be limited today due to Tyson’s Playground hosting an Olympic Weightlifting and powerlifting meet all day.

-You may park at a angle for today like shown in the picture below. Instead of backing in just pull in forward!

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11:00AM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer!

Conditioning:

10 Rounds
5 Pull Ups (Rx+: C2B)
10 Russian Swings (32/24) (Fx: 24/16)
200m Run

Time Cap 25:00

Max Height Jump Tests:

Rx: Kneeling Jump

Fx: Seated Box Jumps

Strength:

E3MOM 15
3 Clean Deadlifts+2 Hang Cleans+1 Split Jerk (ME)

Conditioning:

AMRAP 7
10 Back Rack Lunges (135/95) (Fx: 95/65)
5 Thrusters (135/95) (Fx: 95/65)

Strength:

EMOM 18
Min 1: 10-15 GHD Sit Ups (add weight if possible)
Min 2: Rest
Min 3: Plank on Rings :45 (add weight if possible)
Min 4: Rest
Min 5 – 6: 200m Run

Fx:
EMOM 18
Min 1: 10-15 Weighted Sit Ups
Min 2: Rest
Min 3: High Plank :45 (add weight if possible)
Min 4: Rest
Min 5 – 6: 200m Run

Conditioning:

AMRAP 10
30 Dumbbell Push Press (50/35) (Fx: 35/20) (15 Each Arm)
25 Feet Handstand Walk (Fx: Bear Crawl)

Add 25 feet to handstand walk/bear crawl each round.

Strength:

E2MOM 10
Snatch Balance+Drop Snatch+Overhead Squat
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Set 5: 60%
Directly into:
Hang Snatch
E2MOM 10
Set 1: 3 @ 65%
Set 2: 3 @ 70%
Set 3: 3 @ 75%
Set 4: 3 @ 80%
Set 5: 3 @ 80%+

Conditioning:

For Time
40/32 Calorie Ski Erg (Fx: 32/25)
30 Ring Dips (Fx: Hand Release Push-Ups)
20 Chest-to-Bar Pull-Ups (Fx: Pull-Ups)

5:45 PM
Skills & Mobility Clinic with Brandon!

Strength:

Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%

Conditioning:

3 Rounds
5 Hang Power Cleans (185/125) (Fx: 135/95) (Rx+: 205/145)
15 Burpee Box Jump Overs (24″/20″)