CrossFit Route 7 » Monday, October 21, 2019
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Monday, October 21, 2019

Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout 20.3.


REMINDER
Wednesday is Bring-a-Friend Day! DETAILS >>


5:30 – 7:15 PM
Injury Screening with Dr. Stacy Snow. DETAILS >>


Overview of the Week

WODs
Events
MondayDeadliftsInjury Screening with Dr. Stacy Snow (5:30-7:15 pm)
TuesdayFront SquatsFree Beginner CrossFit Class (6:45 pm)
WednesdayLong MetCon (Run/Row)Bring-A-Friend Day!
ThursdayOverhead Squats
FridayOpen Workout 20.3
SaturdayTBDOlympic Weightlifting Seminar (12:15 pm)
SundayTBD

Strength:

EMOM 10
2 Deadlifts @ 80-85%

No mixed grip. Double overhand with hookgrip only.

Conditioning:

4 Rounds
200m Run
10 Push Jerks (135/95)(Rx+: 155/105)
10 Chest-to-Bar Pull-ups
5 Bar Muscle-ups

Fx:
4 Rounds
200m Run
10 Push Jerks (115/80)
10 Chest-to-Bar Pull-ups

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