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18 Minutes – Build to to a Heavy Unbroken Complex of:
2 Power Snatches
2 OHS
2 Hang Squat Snatches

3 Rounds of:
50 Double-Unders
20 Alternating Pistols
20 Pull-ups (RX+ = C2B) (Fx = 15 Pull ups)

straight into…

30 Front Rack Reverse Lunges (135/95#) (Fx = 95/65#)

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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On a running clock:

For time:
50 HSPU*
*Every 5th rep is strict (Fx: all kipping, RX+: 75 HSPU)

15 Minute Time Cap

When the Clock Reaches 20:00 begin…

AMRAP 10, with a partner, alternating full rounds:
6 Burpees over the kettlebell (do not need to open hips)
12 KBS 32/24kg, Fx: 24/16kg

Rope Climb Technique / Practice (Wear Tall Socks)
For time:
RX+:
 5 Legless Rope Climbs + 10 Rope Climbs
RX: 15 Rope Climbs
FX: 10 Rope Climbs
Scaled: Rope climb technique

4 Sets*:
Tempo Front Squat @ 50-60% @ 321x Tempo x 4 reps (3 second descent, 2 seconds in bottom, 1 second up)

*Practice lever drills on rings in between sets

12-9-6-3
Front Squats 185/125, Fx: 135/95, Rx+ = 225/135
Bar Muscle-ups, Fx: C2B Pull-ups

And the award for the fittest picnic table goes to….us! It was a beautiful day to bbq, play and connect. Thank you to our community for making this community event a success. #community #fitnic#cfr7 #CrossFit

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BOONE WELLNESS will be performing FREE treatments and assessments today from 5-7pm. This is First Come First Serve.

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Bench Press Pyramid
5-10-20-10-5
Rest as needed
Record 20 RM

5 RFT:
200m Run
10 Dead-lifts 275/185, Fx: 185/125
15 Toes-to-Bar