Wednesday, August 31, 2022

Tomorrow is the LAST DAY to order a CFR7 Hat! Venmo $35 to @CrossFitRoute7 if you want one!

Strength

Every 3:00, 5 Sets
RX: 1 Deadstop Deadlift + 3 Deadlifts (Sets 1-2: 70-75%; Sets 3-5: 75-80%)
FX: 5 Deadlifts (Sets 1-2: 65-70%; Sets 3-5: 70-75%)

Superset Accessory
1-2) 10 Scap Chin-Ups
3-5) 20 Tibialis Raises

Conditioning

EMOM 12
1) 18/13 Calorie Ski (FX: 15/10) (RX+: 20/15)
2) 18/13 Calorie Bike (FX: 15/10) (RX+: 20/15)
3) AMRAP Dumbbell Suitcase Box Step Overs (24/20) (50/35) (FX: 35/20)
4) Rest
*Score is AMRAP DB Box Step Overs (2 Dumbbells)