Strength: 

E2MOM 10
Deadlift
8@65-70%
2×8@70-75%
2×8@75-80%

Conditioning: 

AMRAP 15
5 Strict Pull Ups (Fx: Kipping Pull Ups)
10 Box Jump Overs (24/20)
15 Russian Kettlebell Swings (32/24) (Fx :24/16)

Strength:

“Man Test”
AMRAP 10
Clean and Jerks (Bodyweight/70% Bodyweight)

Conditioning:

4 Rounds for Quality
10 Each Arm Tempo Kettlebell High Pulls (3×11) 
10 Tempo Straight Arm Banded Pull Downs (3×31)
100ft Each Arm Kettlebell Overhead Carry 

Conditioning: 

Cash-in: 800m Run
20 – 15 – 10
Toes to Bars
Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 185/125)
Cash-out: 800m Run

Strength:

4 Rounds 
:30 at Each Station
1: High Plank  
2: Bicycle Kicks 
3: Hollow Hold 
4: V-ups

1:00 Rest after each round 

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE for more information.

Strength: 

E3MOM 18
5 Power Snatches (ME)

Conditioning: 

4 Rounds
4 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)
8 Deadlifts (225/155) (Fx: 185/125)
12 Burpees over the Bar

Monday, January 13- Saturday, January 18, 2020: CrossFit Route 7: Bring a Friend WEEK! Click HERE to find out more information.

Strength:

E3MOM 15
Front Squat
1: 5@60-65%
2: 5@70-75%
3: 5@75-80%
4: 5@80%+
5: 5@80%++

Conditioning:

2 Rounds
Work 2:00/Rest 0:30
1: Max Calorie Row
2: Max Calorie Ski Erg
3: 30 Goblet Squats (32/24) (Fx: 24/16)
4: 400m Run
5: Rest