15
Jul
Sunday, July 16, 2023
![](https://crossfitroute7.com/wp-content/uploads/2023/05/Copy-of-IMG_6149-1050x700.jpg)
Strength
Every 1:30, 3 Rounds
1) 6 Ring Rows with Alternating Single Arm Eccentric
2) :20-:30 L-Sit or Knee Tuck Hold
3) :15/:15 Single Leg Glute Bridge Hold
*L-Sit/Knee Tuck – Parallettes, Rings, Floor, etc.
Conditioning
Every 1:30, 3 Rounds
1) 250/200m Ski (FX: 200/150m) + AMRAP Calorie Row
2) Rest
3) 200m Run (FX: 100m) + AMRAP Calorie Bike
4) Rest
*Score is total AMRAP Calories