REMINDER
Tomorrow is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am.

Strength:

Every 1:30 for 5 Rounds of Each, Alternating
Station 1: 1 Bench Press (ME)
Station 2: 1 Pendlay Row (ME)

Conditioning:

21 – 15 – 9
Box Jump Overs (24/20)
Toes-to-Bar
Rest 1:00
15 – 9 – 6
Box Jump Overs (24/20)
Toes-to-Bar

Rx+: Clear Box on Jump Over

REMINDER
This Monday is Labor Day. The only classes being held are 7Fit at 9:00 am and the CrossFit WOD at 10:00 am.

10:00 AM
CrossFit Kids!

Strength:

Deadlift
25 Minutes to Establish 2 rep max.

Conditioning:

AMRAP 10
20 Wall Balls (20/14)
20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)
20 Dumbbell Front Squats (50/35) (Fx: 35/20) (Switch hands every 5 reps)

Conditioning:

E4MOM 28
400m Row
10 Burpees
3 Unbroken Push Presses

Score is max weight on push press.

Finisher:

3 Rounds
:30 Hollow Hold
20 Alternating Double Dumbbell Strict press (10L/10R)
20 Alternating Double Dumbbell Bicep Curls (10L/10R)

Strength:

Back Squat
25 Minutes to Establish 2 rep max.

Conditioning:

AMRAP 8
50 ft. Handstand Walk (Fx: Bear Crawl)
25 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength:

Rx:
4 Rounds
12 Hollow Rocks
6 Candlesticks
6 Candlesticks + Pistol (3L/3R)
200m Run

Fx:
4 Rounds
10 Hollow Rocks
5 Candlesticks
5 Candlesticks + Narrow Squat
200m Run

Conditioning:

With a Partner, Alternating Movements
AMRAP 14
14 Deadlifts (185/125) (Fx: 135/95)
14 Box Jumps (24″/20″)
2 Rope Climbs (Fx: Rope Climb)