Friday, July 19, 2024

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers!
ONE WEEKS left to get your tickets to the Nats Game!
Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th
Friends and family welcome!

Strength
Every 3:00, 4 Sets
8 Bench Press
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4)
50′ Double Kettlebell Overhead Carry

Conditioning
EMOM 15
1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)
2-4)
AMRAP
75 Double Unders (FX: 50)
15 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit)
5) Rest