Wednesday, August 3, 2022

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!
ONE WEEK LEFT TO RESERVE YOUR TICKETS!

Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit. Who: Friends and family are welcome!
How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George.

Strength

Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats
10 Prone Swimmers
1-3) 65-70%
4) 70-75%

Conditioning

AMRAP 16 w/ Partner, Alternate Movements
100m Run
100m Run
12/8 Calorie Row (FX: 10/7) (RX+: 15/10)
15 Wallballs (20/14) (RX+: 11’/10′)
10 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)