Establish a 3RM Push Press

4 Rounds.
10 Single arm DB Cleans 50/35, Fx: 35/20 (5L/5R)
10 In Place Front Rack DB Lunges 50/35, Fx: 35/20 (5L/5R)
8/5 Strict Pull Ups, Fx: 10 Kipping pull ups
200 m Run

Overhead Squat
5 x 3 (A)
*From the Rack

“Gymnast Mono”
AMRAP 5:
10/7 Cal Row or Assault Bike
15 Air Squats
*Rest 2:00
AMRAP 5:
30 Double Unders
10 Push Ups
*Rest 2:00
AMRAP 5:
100m Run
4/2 Ring Muscle Ups, Fx: 5/3 C2B Pull ups
(19:00 total)

Test WOD added tonight 6:30 Pm

==========

AMRAP 10: Max HSPU

AMRAP 15:
5 Power Snatches 115/80, Fx: 95/65
7 Toes 2 Bar
9 Box Jumps 30/24, FX:24/20

Rx+ 135/95

Test WOD added to Schedule: 6:30 Pm Friday, April 6th.

==========

Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

============================

Teams of 2 (1:1 rest)
12 Rounds
8 Over-the-Bar Burpees
12 Dead-lifts (185/125#)
16 Wall-Balls (20/14#)
*Partners alternate completing rounds until a total of 12 rounds are complete.

Test WOD added to Schedule: 6:30 Pm Friday, April 6th.

==========

Olympic Total:
Establish a 1RM Snatch
Establish a 1RM Clean and Jerk

Finisher (if desired):
500 M Row Time Trial