‘Nasty Girls’
3 RFT:
50 Squats
7 Ring Muscle-ups (Fx: 7 C2B Pull-ups + 7 Ring Dips)
10 Hang Power Cleans 135/95, Fx: 115/80)
Finisher:
EMOM 10, with a partner
Partner 1 = Rowing for Cals, Rx+: Bike Cals
Partner 2 = 1 Rope Climb, Rx+: Legless 15
Partners alternate every minute
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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10 RFT:
10 Box Jumps 24/20
10 KBS 24/16kg
200m Run
Finisher: Mobility as necessary for CF total
OR
Second metcon (for those not doing the CF Total on Sat):
14 min AMRAP:
14 Alternating DB Snatches 50/35, Fx: 35/20
14 ABMAT sit-ups
14 Burpees
14 Overhead DB Lunges (alternate DB to other arm after 7 reps) 50/35, Fx: 35/20
Bring A Friend September Challenge:
Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
20 Minutes to Establish a 1RM for each lift
*1 RM Snatch
*1 RM Clean and Jerk
Bring A Friend September Challenge:
Get ready for the chance to win a FREE MONTH of membership for you and a Friend! For the month of September we are running a Bring a Friend Challenge. The member that brings the most friends (cannot be a prior member) over the month will win themselves a FREE month of Membership and a FREE month of 7-Fit membership for the friend of their choice.
-Bring a Friend to any 7-Fit class or CrossFit class (prior CrossFit experience is required for CrossFit WODs or you can also bring your friend to a “Free CrossFit” trial class if new and interested in CF). You should join your friend for their workout!
Strict Pull-ups
3 Sets of 10 Reps
Add Weight as needed
“Air Force”
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters 95/65, Fx: 75/55
20 Sumo Deadlift High Pull 95/65
20 S2OH 95/65
20 OH Squats 95/65
20 Front Squats 95/65
*Burpees start at 0:00
“TOP GUN” Option/RX+: 135/95
1 Mile Easy Run (aerobic conversational pace with a buddy! Max Olympic total tomorrow)
“The Ghost”
6 Rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest
