Friday, September 16, 2022

Time to sign-up for the First Annual CFR7 Golf Tournament on October 22!

To participate, please sign-up at the link below and venmo $80 to @crossfitroute7 (cost includes 18 holes of golf, cart, balls, beer, prizes).

Link to Sign-Up: https://docs.google.com/spreadsheets/d/1KSmbL69KrhxG-zjQEZQBYHs20RVBNR8dwgRr94fq–M/edit?usp=sharing

Strength

In 12:00
Establish 1RM Strict Press
Strict Press 3×5 (75-80% of 1RM)

FX:
Every 2:00, 6 Sets
1-3) 5 Strict Press (↑)
4-6) 10 Dumbbell Z Press

Conditioning

EMOM 12
1) 16/12 Calorie Row (FX: 12/8) (RX+: 20/16)
2) 16 Thrusters (ascending weight) – AMRAP last round
3) Rest

*Score is total AMRAP Thrusters

RX: (75/55), (95/65), (115/80), (135/95)
FX: (55/35), (75/55), (95/65), (115/80)
RX+: (95/65), (115/80), (135/95), (155/105)