CrossFit Route 7 » Monday, October 22, 2018
Call Us: (571) 318-9427

Monday, October 22, 2018

Come out Wednesday, October 24th at 6:30PM with a friend and your costume for a night of fun and fitness! We will have a fun workout for ghouls and goblins of all levels. No CrossFit Experience needed.
Everyone that comes to WODaween night will be entered into a raffle. 1 male and 1 female will each receive a lululemon Blackcard for a Tee/Tank or Crop top.
Not a member? Cool, reserve your spot here. https://crossfitroute7.com/try-us-for-free/

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It’s time to get up and over the rings. We’ll spend an hour working on skills, drills, progression and hopefully some first time muscle ups. More than a party trick, this movement bridges the gap in gymnastics and strength and increases the intensity of standard pull up workouts. Tell a friend and come on out. $10 drop in fee for non members.

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Overview of week:
Monday: Push Press Comple
Tuesday: Back Squats
Wednesday: WODaween Workout
Thursday: Strict Pull-ups
Friday: Bench Press
Saturday: Hero WOD
Sunday: Front Rack Lunges

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Power Clean Push Press Complex
5 Sets of:
3 Power Cleans + 5 Push Press
*ME: Increase Loading Every Set
*Complex is performed Unbroken (Touch and Go)

AMRAP 10:
10 Hang Power Cleans and Jerks 95/65, Rx+: 115/80
10 Burpees 

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