REMINDER
The BCF/CFR7 AM v. PM Throwdown is August 17. Have you signed up yet?

Strength:

Clean
25 minutes to build to a 1 rep max.

Conditioning:

With a Partner, Alternating Movements
AMRAP 10
200m Row
10 Burpees Over the Rower
10 Double Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)

Strength:

Snatch
25 minutes to build to 1 rep max.

Conditioning:

AMRAP 7
7 Chest-to-Bar Pull-ups (Fx: Pull-ups)
7 Push Jerks (165/115) (Fx: 135/95)

6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CFR7 has to offer!

Strength:

EMOM 12
Min 1: 3-5 Strict Muscle-Ups
Min 2: 20 Alternating Pistols (weighted if possible)
Min 3 – 4: Run 400m

Fx:
EMOM 12
Min 1: 3-5 Strict Chest-to-Bar Pull-ups
Min 2: 20 Alternating Reverse Lunges (weighted if possible)
Min 3 – 4: Run 400m

Conditioning:

For Time
600m Run
500m Row
40 Burpees
30 Push ups
20 V-ups

Overview of the Week

Strength:

Back Squat
25 minutes to build to a 3 rep max.

Conditioning:

3 Rounds for Time
100 Double-Unders
10 Power Cleans (155/105)(Fx: 115/80)

Conditioning:

3 Rounds, Rotating Stations
Work 1:15/ Transition 0:45
Station 1: Max Calorie Assault Bike
Station 2: Max Reps Burpees
Station 3: Max Calories Ski Erg
Station 4: Max Reps Pistols
Station 5: Rest