10:00 AM
CrossFit Kids! Ages 8-12 are welcome! Only $15 per kid!
Conditioning:
“31 Heroes”
With a partner:
AMRAP 31
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30″/24″)
While one partner works through the AMRAP, the other partner completes a 400m plate run (45/25 lb).
Strength:
Rx: 10 min. Max Distance Handstand Walk
Fx: 10 min. Handstand Walk Practice
Conditioning:
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (135/95) (Fx: 115/80)
Rest 3 min.
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (115/80) (Fx: 95/65)
Rest 3 min.
AMRAP 3
10 Toes to Bar (Fx: 5 Toes to Bar)
10 Overhead Squats (95/65) (Fx: 75/55)
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
