E2MOM 14 min.
Push Press
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 2 reps
Build to ME

For Time:
18-12-6
Toes to Bar (Fx: Weighted Situp 25/15)
Box Jump 24/20
Hand Release Push Up

*Weighted sit up: Plate stays on chest at bottom and finishes overhead locked out head through shoulders

Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Front Squat:
2×3
3×2
Building to ME

:30 on/ :30 Off for 16:00
*Ski Erg
*Plate Ground to Overhead 45/25, Fx:25/15
*Assault Bike Cals
*Burpees

Partner athletes and alternate on :30 for bike and skerg if necesary

Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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EMOM 16:
Min 1: Max Ball Slam (Ball is caught in the Squat)
Min 2: Max Hollow Rocks
Min 3: Max 10m Shuttle
Min 4: Rest

4 Rounds
10 Devils Press 50/35, Fx: 35/20
15 Chest to Bar Pull Ups, Fx: Pull Ups
20 Box Jump Overs 24/20

Devils Press: https://www.youtube.com/watch?v=zOYXFFXAx24

Finisher:

5 Minutes:
Coaches Choice Shoulder Mobility

Last night of Yoga with Kendra tonight at 7:45 pm. Free for CFR7 members and $10 drop in.

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Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Deadlift
3@85%
3@90%
2×2@93%
1×2@95%

“Flush”
25/20 Cal Ski Erg
50 Double Unders Fx:30 Double Unders
30/25 Cal Row
50 Double Unders, Fx:30 Double Unders
300 m Run
50 Double Unders, Fx:30 Double Unders

*Should be a restorative Aerobic Effort