Strength
Every 3:00, 5 Sets
10 Dumbbell Bench Press w/ Pause at Chest +
3 Rope Climbs (FX: 2) (RX+: 2-3 50/50 Legless)

Conditioning
AMRAP 12
100m Run
10 Handstand Push-Ups (FX: 5) (RX+: Strict)
100m Run
20 Pull-Ups (FX: 10) (RX+: Chest to Bar Pull-Ups)
*RX and RX+ Min: 2 Rounds + 110

The gym is closed today for the CrossFit L2 Seminar!
REST UP and SEE YOU NEXT WEEK for the beginning of a new back squat and deadlift cycle!

The gym will be closed today to host the CrossFit L2 Seminar. See you all tomorrow!

CFR7 will be closed Saturday and Sunday for the CrossFit L2 Seminar.
Instead of Squad WOD at the gym, come meet us in Vienna at the W&OD trial for a run (OR WALK), followed by coffee or a drink at Caboose!

We are meeting up at the Caboose Tavern (520 Mill St NE, Vienna, VA) at 8:30 AM.

Let’s get outside and do something different! Dogs, weight vests, family, all welcome!

Strength
Every 2:00, 3 Rounds
1) 100′ Double Dumbbell Walking Lunge
2) 15 Hip Thrusts (35-45% of 1RM Back Squat)

Conditioning
AMRAP 16
200m Run
10 Russian Kettlebell Swings
10 Box Jumps (24/20)
*Add 10 reps each round
*RX: 24/16, FX: 16/12, RX+: 32/24

Strength
In 15:00
Establish 1RM Push Press

Conditioning
AMRAP 10
15 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
15 Toes to Bar (FX: 10)
*RX+ Min: 4+15