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
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
Philippians 4:6-7
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
Stagger Large Classes by 2:00 or when rower is clear
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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AMRAP 10:
10 Handstand Pushup
30 Double Unders
10 Ring Dips, Fx: Box Dips
Rx+: Muscle Up Rings
Finisher: For Time:
1 Mile Run
Conditioning:
“Schizo Angie”
5 Rounds for time:
20 Pull Ups
20 Push Ups
20 Sit ups
20 Air Squats
Fx: 4 Rounds
Post-WOD Finisher:
Athlete’s choice skill work
