12
Dec
Tuesday, December 13, 2022
Mark your calendars and join us
THIS SUNDAY, December 18th, at 10:45 AM for a shoulder clinic with Dr. Stacy Snow!
If you have any lingering aches and pains or want to learn about how to keep your shoulders healthy, do not miss out!
![](https://crossfitroute7.com/wp-content/uploads/2022/12/IMG_7382-432x700.jpg)
Strength
Every 3:00, 5 Sets
1) 5 Bench Press (75-80%)
2-3) 5 Bench Press (80-85%)
4-5) 10 Pause Bench Press (55-60%)
Superset Accessory
1-3) 10/10 Side Lying Shoulder Flexion
Conditioning
EMOM 15
1) 20/15 Calorie Ski (FX: 16/12)
2) 20/15 Calorie Bike (FX: 16/12)
3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
4) Rest
5) Rest
*Score is total Muscle-Ups/Chest to Bar Pull-Ups