CrossFit Route 7 » Saturday, September 30, 2017
Call Us: (571) 318-9427

Saturday, September 30, 2017

Join our Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:
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After the AM Wod, Come support our teams this weekend.
-The earth is Flat but we’re round (Peter Y. and Mike H.)
-Wonder WODers (Tracey and Crystal)
-Big & Small (Darrell and Steve)
-Rogue One (Jared and Justin)
-Bob and Mary Ann
-Femininely Badass AF
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Rope Climb Technique:
RX: 8-10 L-Sit Rope Climbs (12′-15′)
FX: 10 Climbs for Time (12:00 Cap)

2015 Nutter Chipper
For time:
20 air squats
15 power snatches (Rx: 115/75; Fx: 95/65)
20 burpees
15 power cleans (Rx: 115/75; Fx: 95/65)
20 sit-ups
15 overhead squats (Rx: 115/75; Fx: 95/65)
20 pull-ups
15 push jerks (Rx: 115/75; Fx: 95/65)
20 push-ups
15 deadlifts (Rx: 115/75; Fx: 95/65)
*Compare: 1/8/2015
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