For time*:
25 Overhead Squats 135/95, Fx: 95/65
50 Ground-to-Overhead 135/95, Fx: 95/65
25 Overhead Squats 135/95, Fx: 95/65
*EMOM 5 Burpees

EMOM 12 (4 sets):
Min 1 – Hollow Hold x :30
Min 2 – Toes-to-Bar x 10
Min 3 – Superman x 10

Join us today for a Free Class! https://crossfitroute7.com/try-us-for-free/

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Deadlift
5 x 5 Across @80-85%

AMRAP 12
24 Wall Balls
12 Burpee box jumps

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Tempo Back Squat
4 x 3 Tempo: 3211

Use 50-60% of 1 RM

*What’s Tempo? :https://www.t-nation.com/training/questions-about-tempo-training

4 RFT:
10 Front Rack Lunges 155/105, Fx: 115/85
15 Toes-to-Bar

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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Join us for a Free Class this Saturday! https://crossfitroute7.com/try-us-for-free/

Every 2:00 for 20:00 (10 sets):
Power Snatch x 2 reps (drop between reps)

For time:
4 Rope Climbs (15’) (RX+ = Legless)
600m Run
3 Rope Climbs (15’)
400m Run
2 Rope Climbs (15’)
200m Run
1 Rope Climbs (15’)