EMOM 20:
Miniute 1: Max Handstand Walk (Fx: Bear Crawl) Games std
Minute 2: Max Rope Climbs
Minute 3: Max Ski Erg Calories
Minute 4: Max Ring Muscle Ups
Minute 5: Rest

*Shorter athletes can you use a shorter box as long a knee is above the hip crease

4 Rounds:
12/9 AAB Cals (Fx: 10/7) (Rx+: 15/12)
10 Strict Press (95/65) (Fx: 75/55) (Rx+: 105/75)
100 Ft Farmers Walk (Heavy as Possible)
Rest 2:00 between Rounds

*Stagger Heats and Partner up with Barbell

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

Courtesy By Amanda Kimble As Told To Rachael Schultz, Feb 27, 2018

Check out this article ‘I Transformed My Body—And Life—With CrossFit And Yoga’ featured in Women’s Health Magazine.

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Back Squat
2×3@85%
3×2@90%

Re Test:
Row Primer:
alternating with a partner row 100, 200, 300 meters each

Test:
:30 work x :30 Rest x 4
RX+ 6 rounds
EVERY ROUND IS MAX EFFORT FOR CALORIES
* Performed Correctly the first Round should be the highest Score
*Record ALL 4 Scores in order

Compare to 10/23/2018

Can we make this a team of 3?

8 nights of Hanukkah

Partner Workout- One working one resting

8 rounds for time
8 power cleans (135/95) (Fx: 115/75)
8 burpee over bar
8 shoulder to overhead (135/95) (Fx: 115/75)
8 box jumps (24/20)
8 handstand pushups (Fx: Hand Release Pushups)
8 kettlebell swings (32/24) (Fx: 24/16)
8 toes to bar
8 thrusters (135/95) (Fx: 115/75)

Compare to 12/20/16 and 12/13/17

Strength:

Deadlift
2×3@85%
3×2@90%

Conditioning:

3 Rounds for time:
30/25 Cal Row
60 Double Unders (Fx: 40 Double unders)
30 DB Hang Clean and Jerk (50/35) (Fx: 35/20) (Switch hands every 5 reps)
18:00 Cap
Stagger Large Classes 2:00

Finisher: 50 V-ups in as few sets as possible