CrossFit Route 7 » Wednesday, April 11, 2018
Call Us: (571) 318-9427

Wednesday, April 11, 2018

We have several athletes representing CFR7 this Saturday and Sunday at the MAAC. Show some love and support for these hard working teams! If you never seen a Fitness Competition you should definitely come and see how fast we workout!

Clean Complex:
5 sets of:
2 x 1 Squat Clean + 1 Front Squat + 1 Split Jerk (yes, perform the complex twice for one set)
(Increase load each set)

Beginners: 2 x 2 Hang Power Cleans + 2 Front Squats + 2 Push Press

EMOM 15:
Min 1: 18/15 Cal Row, Fx: 15/12 Cals
Min 2: 15 Wall Ball Shots, Fx:12
Min 3: 3/2 Ring Muscle Ups + 3/2 ring dips, Fx: 5-10 Ring Dips

*Rotating Movements

About the Author

Leave a Reply

*

captcha *