30 Ring Muscle Ups for time
Fx: Ring Muscle Up technique or 30 Chest to Bar Pull ups + 30 Ring Dips
Other Scales
*30 Pull ups + 30 Ring Dips
*30 Ring Rows + 30 Push Ups
For Time:
7-14-21-14-7
Thrusters 95/65, Fx: 75/55
Bar facing Burpees
Front Squat:
3 x 6 (ME: Working Sets start at 70% of 1RM Front Squat)
For time:
800m Run
30 Power Cleans 155/105, Fx: 115/80
800m Run
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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Deadlift:
3 x 6 (ME: Working Sets start at 70%)
For Time:
30/25 AAB Cals Fx: 25/20
200 m KB Suitcase Carry 32/24/ Fx: 24/16 (100m L/100mR)
50 Double Unders
200 m KB Front Rack Carry 32/24/ Fx: 24/16 (100m L/100mR)
50 Double Unders
Stagger Classes for AAB.
Do you ever wonder what we looked like 3 years ago?
AMRAP 4:
5 Power Snatches 135/95, Fx: 95/65
5 Chest 2 Bar Pull Ups, Fx: Pull Ups
Rest 4:00 (take a 400m jog)
AMRAP 4:
6 Push Jerks 135/95, Fx: 95/65
6 Toes to Bar
Rest 4:00 (take a 400m jog)
AMRAP 4:
7 Hang Power Cleans 135/95, Fx: 95/65
7 Box Jumps 30/24, fx:24/20
Rest 4:00 (take a 400m jog)
AMRAP 4:
8 Overhead Squats 135/95, Fx: 95/65
8 Hand Release Burpees over Bar
Score = total reps
