29
Jul
Thursday, July 30, 2015
Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes! Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions. Lets make this an event to remember!
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Fitness:
Front squat, 5×3 (A)
Performance:
Front squat, 5×3 (A)*
*Pause three seconds at the bottom of each squat.
Fitness & performance:
10-8-6-4-2-4-6-8-10:
Wallball shots, 20/14
*At the end of each round, do a 10x10m shuttle sprint.
**Athlete must bend down and touch the floor each time.