The first Thursday of the month is here! CrossFit Route 7 is excited to join Run the World to provide strength and conditioning to take their running to the next level. These session is for everyone! Are you a runner that doesn’t strength train, a lifter with no conditioning or just looking for a workout. Come out and train! Please reserve you space if you are not a CrossFit Route 7 member and arrive 15:00 prior to complete our waiver.

Click here to: https://crossfitroute7.com/try-us-for-free/

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Deadlift – 5 sets of 3 reps (ME)
Rest as needed
Add 10+ lbs over last weeks 5 sets of 4

3 RFT:
400m Run
15 KBS (32/24 KG) Fx = 24/16 KG
12 Front Rack Lunges, alternating (135/95#) Fx = 95/65#
9 Toes-to-Bar (Fx = Hanging Leg Raises)
6 Strict Pull-ups (Fx = Pull-ups)

Finisher (optional), in as few sets as possible:

50 Barbell Curls (45/35#)

50 Ab-mat Sit-ups

50 Bicycle Crunches