Free CrossFit Tonight at 6:45 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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4 Sets (12 minute clock) of:
:90 Work
:90 Rest
DB Floor Press (2 x 50/35#) Fx = 35/20# x 20 reps
Max Reps Push-ups on DBs in remaining time

For time:
10,9,8…1
Box Facing Burpee Box Jump Overs (24/20”)
10m Handstand Walk between Each set (Fx =: 30 Hand-stand hold against wall or :30 pike hold on box)

*20:00 time-cap

Accumulate 5 Minutes of Hollow Hold

Back Squat
4 sets of 2 @ 90%,
then on set of max reps @ 83%

‘Worse Karen’
For time:
150 Wall-Balls (20/14#)* (Fx = 100 wall-balls)

*Every time you break up the reps, 200m Run (if you break 10 times, no more 200m runs)

Jump in line for some treatment with Tyler! First come first serve from 5:30pm-7pm

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Schedule/Skill Schedule:
Monday: Row/clean intervals
Tuesday: Back Squat and “Worse Karen”
Wednesday: Floor Press
Thursday: Deadlift
Friday: Open WOD 16.3
Saturday: Shoulder to Overhead Complex
Sunday: Handstand Walk/AMRAP Intervals

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On a 40:00 running clock:

From 0:00 to 9:00
750m Row
21 Power Cleans (135/95#) Fx = 95/65# Rx+ = 185/125#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 10:00 to 9:00
750m Row
15 Power Cleans (165/115#) Fx = 115/85 # Rx+ = 205/135#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 20:00 to 29:00
750m Row
9 Power Cleans (185/125#) Fx = 135/95 # Rx+ = 225/155#
Max Reps Burpees-Over-DB (2018 Open standard) in remaining time

Rest 1:00

From 30:00 to 40:00

10 Minutes to Establish 1 RM Power Clean

*Record Total Burpees and 1 RM Power Clean

Yoga with Kendra at 11:15 am. 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/

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4 RFT*, with a partner, one partner working at at time:
17 Box Facing Burpee Box Jumps (24/20″)
17 Ab-Mat Sit-ups
17 DB Thrusters (2 x 50/30#) Fx = 35/20#
17 HSPU (Fx = push-ups)
17 DB Snatches, alternating (50/30#)
17 TTB (Fx = hanging knee raises)
17 DB Squat Cleans (2 x 50/30#)
17 Wall-Balls (20/14#)
17 Calorie Row
*45 Minute Cap