CrossFit Route 7 » Sunday, March 14, 2021
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Sunday, March 14, 2021

Special Schedule Today!

9 AM: Programmed WOD (see below)
10 AM: Open WOD 21.1 makeup
11 AM: Coach Cooper’s Toe-to-Bar Clinic

Strength

EMOM 12
1: 20 Hollow Rocks
2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)
3: 10 Arch Extensions (:02 Hold)
4: :30 – :45 Dead Hang on Pull Up Bar

Conditioning

4 Rounds
10 Power Cleans (155/105) (Fx: 115/80)
200m Run
1:00 Rest