CrossFit Seven

Weightlifting: 10 minute EMOM 3 Back Squats @ 50%   Metcon: RX Murph Prep: 2 RFT: 400m Run 20 Pull Ups 40 Push Ups 60 Air Squats 400m Run -Rest 2 Min- Scaled Murph Prep: 2 RFT: 400m Run -then-

Weightlifting: Deadlift 3 x 5 @ 65% Deadlift 3 x 3 @70% Metcon: 4 rounds for time: 25 Wallballs (20/14) 200m Run -1 Min Rest- 16 Min CAP 200m run should be a sprint LeanFit: 5 rounds of: 1 minute

Toes to bar practice Rx: 4×10 gymnast style. No knee bend, kipping straight leg, eyes straight ahead. Scaled: 5×3 learning how to connect Beginner: 5×5 kips, 5×5 kipping knee to chest Metcon: 21-15-9 Overhead Squats (135/95) Chest To Bar (Every

Weightlifting: Front Squat 4 x 5 @ 65% Front Squat 2 x 3 @70% Metcon: 12 Minute AMRAP: 8 Handstand Push Ups 15 Russian KB Swings (70/53) 30 Double Unders LeanFit: 20 minute EMOM 10 Wallballs 5 Burpees Score is

12 minute EMOM Min 1: 30-45 sec handstand hold Min 2: 30 sec L-sit hold Min 3: 30-45 sec ring row hold   Metcon: 8-6-4 Power Snatch (135/95#) Bar facing burpees -1 min rest- 9-7-5 Power Snatch (115/85#) Bar facing