Monday, December 7, 2015

***Reminder: Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday, Wednesdayand Friday.***

CrossFit Route 7 community in full affect this weekend. Congratulations and a job well done to all the competitors that represented our box at SuperFit Lorton. Thank you to all of the support and love from everyone that came out to cheer for these athletes. I have a feeling this is just the beginning!

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EMOM 14:
Evens: 1 Snatch + 1 Hang Snatch (full for both) – as heavy as possible but goal is not to miss a lift
Odds: 5-7 Weighted Ring Dips

For Time:
20 Box Step ups (24/20) holding one KB (24/16)
20 Burpees
20 Air Squats
15 Box Step ups (24/20) holding one KB (24/16)
15 Burpees
15 Air Squats
10 Box Step ups (24/20) holding one KB (24/16)
10 Burpees
10 Air Squats
5 Box Step ups (24/20) holding one KB (24/16)
5 Burpees
5 Air Squats

Rx+ option: Swap in Goblet Squats for Air Squats