I hope you are all recovered from Karen!

Back Squat
5@75%, 3@85 and 1+ @95%

28-21-14-7
Deadlift 155/105 FX: 135/95
*20 Meter Handstand Walk FX: 25 shoulder wall facing shoulder Taps

Press
5@75%, 3@85 and 1+ @95%

For Time:
10 Muscle Ups FX: 15 C2B pull ups
50 DUs
20 Push Press 135/95 FX:115/80
50 DUs
30 Toes to Bar, FX: Knee raises
50 DUs
40 HR Over the Bar Burpees
50 DUs
50 Cal Row

*courtesy of Kevin Pei 

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Snatch
6 x 2 working sets start at 70%
*must have no misses to increase weight

“Karen”
150 WBS 20/14
13:00 Minute Cap
compare:12/4/2014

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