Snatch Balance:
6 x 2 (Across~75-80% of 1RM Snatch)

Tabata:
Slam Ball
AAB Cal or Ski Erg
Ring Rows
Reverse Goblet Lunges (athletes choice)

Add: abmat situp if Classes are larger than 20

Rotating movements, Total Reps

Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/

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“Nate”
AMRAP20:

2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24

Deadlift:
5 x 4 (ME: Working Sets start at 70%)

For Time:
10 Single Arm DB Deadlift 50/35, Fx:35/20 (Left)
15 Single Arm DB Push Press 50/35, Fx: 35/20 (Left)
20 m Single Arm Overhead Lunge 50/35, Fx:35/20 (Left)
25 Burpees
30 Chest 2 Bar Pull ups, Fx: Pull up
25 Burpees
20 m Single Arm Overhead Lunge 50/35, Fx:35/20 (Left)
15 Single Arm DB Push Press 50/35, Fx: 35/20 (Left
10 Single Arm DB Deadlift 50/35, Fx:35/20 (Left)

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

Check this out! Reasons why  CrossFit Athletes need Yoga: https://www.puori.com/blog/2015/12/01/yoga-for-crossfit#

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