Wednesday, July 8, 2015

I hope you have your recipes ready for our 1st WOD and Potluck this Saturday at 2pm.  DJ Doughty (Ryan) will be laying down the tracks during the CrossFit Route 7 workout and consumption of gains.

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Strength:
Overhead squats, 5×3 (A)*

*Hold three seconds at the bottom of last rep.

Conditioning:

AMRAP 12:
8 power snatches (75/55)
12 sit-ups
16 walking lunges