Wednesday, October 19, 2022

Join Coach Mariah for Ab Attack today at 5:45 PM!
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TIME TO ORDER YOUR FALL 2022 HOODIE!
Nike Club Fleece Sleeve Swoosh Full-Zip Hoodies

Plain Back: $80
Vertical/Horizontal Logo on Back: $85
Venmo to @crossfitroute7 with SIZE and STYLE

Deadline Monday, October 24th!

Strength
Every 2:30, 5 Sets
1) 4 Back Squats (70-75%)
2-3) 2 Back Squats (75-80%)
4-5) 1 Back Squat (80-85%)

Conditioning
EMOM 16
1) 16/12 Calorie Bike Sprint (FX: 12/8) (RX+: 20/16))
2) 100m Jog
3) Rest
4) Rest
*Score is slowest Bike sprint time