CrossFit Route 7 » Friday, July 19, 2019
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Friday, July 19, 2019

7:00 PM
Coach BJ Farewell WOD & Celebration! MORE DETAILS >>


Strength:

Back Squat
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 90-95%

Conditioning:

EMOM 18
Min 1: 200m Run
Min 2: Rest
Min 3: Max Cal Assault Bike
Min 4: Rest
Min 5: Max Reps Dumbbell Hang Squat Clean (50/35) (Fx: 35/20)
Min 6: Rest

Score is total reps. For dumbbell hang squat clean: single dumbbell, alternate hands every 5 reps.

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