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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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Strength/Skill Schedule:
Monday: AMRAP Intervals
Tuesday: Back Squat
Wednesday: Clean and Jerk Complex
Thursday: Benchmark “Mary”
Friday: Double Unders/Gymnastics
Saturday: Deadlift
Sunday: Hero WOD “Jack”

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Teams of 4. One person working at each station at the same time. Partners rotate during the rest periods. Score Total Reps as a team. 20:00 Clock

‘2018 New Years Workout’

Station 1:
AMRAP 4 Minutes
20 Kettlebell Goblet Squats (24/16 KG)
18 Kettlebell Swings (24/16 KG)

Rest 1 minute

Station 2
AMRAP 4 Minutes
20-Calorie Row
18 Power Snatches (75/55#)

Rest 1 minute

Station 3
AMRAP 4 Minutes
20 Thrusters (75/55#)
18 Burpees

Rest 1 minute

Station 4
AMRAP 4 Minutes
20 Box Jumps (24/20″)
18 Push-ups

RX+: 95/65