Deadlift;:
3 x 70%, 80% and 3+ x 90%

AMRAP 9:
6 Hang Power Clean and Push Jerks 115/80 Fx: 95/65
12 Pistols FX:Candlesticks
*do lunges if you cannont do candlesticks

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

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Pull Up Development:
RX: 3-5 sets of 2 Strict + 3 Strict C2B + 4 kipping + 5 Kipping C2B
FX: 2 Strict +3 kipping + 4 Kipping C2B
*Rest as needed, Butterfly is allowed.
**RX+ throw in a bar muscle up or 2 at the end of the complex!

15-12-9
OHS 135/95, Fx: 115/80
Push Ups
then, 9-12-15
Front Squat 135/95, Fx: 115/80
HSPU

100 Ft. Hand Stand Walk for time
Fx: 50

“Encourage those around you by never giving up on your dreams.”

~Unknown~

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Bench Press
3 x 70%, 80% and 3+ x 90%

3 Rounds for Time:
15 T2B Fx; 10T2B
20/18 Ca Row Fx: 15/12
THIS IS 100% EFFORT
Rest 1:30
*Score is total time

25 minutes to find a heavy Clean and Jerk

20-15-10-5
Push Press 95/65 Fx:75/55
Burpees over Bar
*5 burpee penalty for putting barbell down

*RX+ 115/80

I hope you reserved your spot with Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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Ring Muscle up technique or 30 muscle ups for time

AMRAP 20:
200 M Run
6 Snatches @ 75% of 1 RM
*squat snatch is required