Inclement Weather Schedule update:
Cancelled: 6:00 am and 7:00 am
Be safe out there. Please check Zen Planner, Facebook and the Wod posts for updates. Thanks.
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This 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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On a running clock, for time:
Row 2000m
When the clock reaches 10 minutes, perform the following:
3 RFT:
15 Shoulder-to-Overhead 135/95 Fx: 115/80
15 Hollow Rocks
When the clock reaches 20 minutes, performing the following:
3 RFT:
15 Burpee Box Jump Overs (24/20”)
15 DB Shoulder-to-Overhead (2 x 50/35# Fx: 35/20)
Go as hard as possible in each segment of the workout!