CrossFit Route 7 » Monday, January 6, 2020
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Monday, January 6, 2020


WODs
Events
MondayCore Strength
TuesdayBack Squat Kipping pull ups skills clinic 5:45pm
WednesdayHang Power Cleans
ThursdayJackie + Karen with a Twist
FridayDeadlift Nutrition Seminar Run by Coach Addie 6:30pm
SaturdayHigh Hang Squat SnatchesFree CrossFit for Runners 7:45-9:00am
SundayStrict Press

Strength:

3 Rounds for Quality
:30 Hollow Hold
10 Tuck ups
10 V-ups
5 Candlesticks
400m Row

Fx:
:30 Tuck Hold
15 Tuck ups
5 Candlesticks
400m Row

Time Cap 15:00

Conditioning:

AMRAP 12
10 Hand Release Push Ups
8 Chest to Bar Pull Ups (Fx: Pull Ups)
6 Hand Release Burpees
4 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

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