CrossFit Route 7 » Thursday, April 18, 2019
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Thursday, April 18, 2019

Saturday, May 18th: BCF and CFR7 Washington Nationals vs. Chicago Cubs Game!
BCF/CFR7 Nationals game May 18th!!! Make sure you reserve and purchase your spot. Tickets are $23 (scoreboard pavilion section) and tickets include a free beer. Friends are welcome. Members need to reserve their space by sending money via Venmo or PayPal to [email protected] or [email protected] via PayPal (be sure to choose sending money to a friend so no fees!) or giving $23 to Coach Brock or Coach BJ
RSVP to facebook event:
https://www.facebook.com/events/842975446084720/

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E4MOM 20
Deadlift:
Set 1: [email protected]%
Set 2: [email protected]%
Set 3: [email protected]%
Set 4: [email protected]%
Set 5: [email protected]%

Immediately after each set, row 1 minute, easy pace, damper at 3 or less.

AMRAP 15:
30 Double unders
20 Kettlebell Swings 32/24, Fx: 24/16
10 Toes to Bar
5 Strict Handstand Push Ups, Fx: Kipping HSPU

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