CrossFit Route 7 » Monday, October 23, 2017
Call Us: (571) 318-9427

Monday, October 23, 2017

Thursday, October 26, 6:30 WODaween and BOOze WOD: Bring a friend to workout with us! We will have a fun all fitness level WOD. Afterwards we will head over to Tyson’s Biergarten for treats. Costumes are encouraged but not a deal breaker. Join our event on Facebook.

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Strength/Skill Schedule:
Monday: Back Squat
Tuesday: Push Press/ 10 Round for time
Wednesday: Weighted Pull ups/Strict T2B, Partener WOD
Thursday:Bench and Row/ Tabata
Friday: Courtis P Complex
Saturday: Snatch
Sunday: HSPU

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Back Squat
5 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85% and 2 x 2 @90%

AMRAP 12:
15 Games Standards Box Jumps 24/20
12 Goblet Squat 32/24, Fx:24/16
9 Toes to Bar, Fx: Knee Raises
*RX can perform GHD Situps

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