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

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Snatch (full)
18 Minutes to Find Heaviest Double

4 Rounds for time:
20/15 Cal Row
20 KB Step ups 24/16 (one KB. must hold it in suitcase carry) 24/20
20 KBS 24/16

Bench Press
3 x 5  A~75-85%

AMRAP10:
5 Deadlifts 315/210 FX: 225/150
10 Barfacing Burpees

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

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EMOM 12:
Odd: 3 TNG Power Snatches 70-80% (Technique/quality)
Even: 10-15 Hollow Rocks

Amrap 4:
400 M Run
ME HSPU FX: Wall Walks
rest 2:00
Amrap 4
400 M Run
ME RIng Dips
Rest 2:00
Amrap 4
400 m Run
ME Pull ups FX: Ring Rows

Score is total reps: Athletes can track all 3

Back Squat
5 x 40%, 50% and 60%
* NO MAX EFFORT LIFTS. 5 exactly at the percentages

Amrap 6 x 2:
10 KB SDHP 32/24, FX: 24/16
10 Box Jumps 30/24 (32/26 at BCF), FX: 24/20
Rest 2:00 between Amraps

Team Work Warm up.
3 sets of:
15 Partner WBS
20 MB pass Sit Up
Rest :90 between sets

Partner WOD:
6 rounds (3 rounds each):
12-9-6:
Calorie Row
Burpees over the rower

Cap: 25 min