Come join lululemon Tyson’s Corner Run the World Club. CrossFit Route 7 Provides strength and conditioning to take their running to the next level.   Cross-Training workouts are always the first Thursday of every month at 6:30 pm at CrossFit Route 7.

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Strength/Skill Schedule:
Monday: Front Squat
Tuesday: Halloween Pumpkin WOD
Wednesday: Jerk Complex & Partner WOD
Thursday: Hero WOD Coe
Friday: Clean Complex
Saturday: HSPU
Sunday: Deadlifts

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Front Squat:
3 x 10 (ME)

15 min AMRAP:
5 Rope Climbs, Fx: 3 Rope Climbs
10 Toes to Bar, Fx: 10 Toes to Bar
15 Chest to Bar Pull-ups FX: Pull-ups
20 Cal Row
25 Alt. Dumbbell Snatches 50/35 Fx: 35/20

OR 15 min AMRAP: Less Grippy Option
5 Rope Climbs, Fx: 3 Rope Climbs
10 Hand Release Push Ups
15 Box Jump Overs 24/20
20 Cal Row
25 Alt. Dumbbell Snatches 50/35 Fx: 35/20

*Save your grip for tomorrow if you train back to back days. Athletes choice.