
Strength
EMOM 16
1: Back Squat Hold @35 – 40%
2: Rest
3: :30 Weighted Plank
4: Rest
Conditioning
AMRAP 10
8 Hang Clean and Push Press (115/80) (Fx: 75/55) (Rx+: 155/105)
200m Run
CrossFit Route 7
8504-B Tyco Rd.
Vienna VA 22182
(571) 318-9427 | [email protected]
© All Rights Reserved