7-FIT WOD  at 9:00 am

CrossFit WOD and Open Gym at 10:00 am (50 cap)

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“Overview of Week:
Monday: “The Ghost”
Tuesday: “Air Force”
Wednesday: Olympic Total
Thursday: “Nasty Girls”
Friday: 10 Round Metcon
Saturday: CrossFit Total
Sunday: “Daniel”

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Push-Press – 5 sets of 4 @ 75% of 1 RM

“The Ghost”

6 Rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

7-FIT WOD  at 9:00 am

CrossFit WOD and Open Gym at 10:00 am (50 cap)

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3 Sets for Quality:
200m  Suitcase Carry (100L/100R)
20 Single DB Row (10L/10R-ME)
20/17 Cal AAB
20 Hollow Rocks

AMRAP 3:
500 m Row
Max Hang Power Cleans 115/80, 95/65#
Rest 3:00
*repeat for 2 more rounds

Rx+ = 135/95#
*Scale to 400 for slower rowers

7-FIT WOD  at 9:00 am

CrossFit WOD and Open Gym at 10:00 am (50 cap)

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Teams of 2:
AMRAP 18:
100 Russian Kettlebell Swings 32/24 (Fx: 24/16)
75 Walking overhead lunges (use 1 dumbbell) 50/35 (Fx: 35/20)
50 Toes 2 Bar (Fx: V-sits)
25 Burpee Dumbbell Deadlift (use 2 dumbbells) 50/35 (Fx: 35/20) (Rx+70/50)

*One partner running while other partner completes AMRAP, alternate every 200m

7-FIT WOD  at 9:00 am

CrossFit WOD and Open Gym at 10:00 am (50 cap)

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We Love…..thrusters!

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“Sludge”
For time:
500m Row
40 Front Squats 135/95, Fx:115/80
30 Box Jumps 30/24, Fx: 24/20

Stagger Large Classes by 2:00 or when rower is clear

7-FIT WOD  at 9:00 am

CrossFit WOD and Open Gym at 10:00 am (50 cap)

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EMOM 12:
1 Power Clean (Max Effort)
*increase weight every minute (Start at 65%)

AMRAP 10:
10 Handstand Pushup
30 Double Unders
10 Ring Dips, Fx: Box Dips

Rx+: Muscle Up Rings

Finisher: For Time:
1 Mile Run