CrossFit Route 7 » Monday, November 11, 2019
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Monday, November 11, 2019

REMINDER
Last chance for CFR7 hoodies! Members should visit our post and spreadsheet in the Facebook group to purchase. Deadline is TODAY at noon.


WODs
Events
MondayCore Stability
TuesdayRomanian DeadliftsFree Beginner CrossFit Class (6:45 pm)
Wednesday“Karen”
ThursdayPartner EMOM
FridayBurpee Test
SaturdayHang Squat Snatches
SundayLong EMOM

Strength:

E2MOM 24
1: 10 Pallof Press Each Side (2 sec. out/2 sec. in)
2: 10 Each Leg Deficit Reverse Farmer’s Carry Lunge (AHAP)
3: 1:00 Weighted Plank (AHAP)
4: 10 Dumbbell Goblet Squats (AHAP)

Conditioning:

EMOM 10
7 Burpees over the Bar
Max Reps Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

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