Wednesday, September 6, 2023

DEADLINE TO SIGN-UP FOR THE GOLF TOURNAMENT IS TODAY!
Come join us this Saturday at South Riding Golf Course, at 1pm!
Venmo @crossfitroute7 $90 to join.

Build up your mobility and stability at Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner!

Strength
Every 1:30, 4 Rounds
1) 6-8 Strict Chin-Ups (FX: Banded) (RX+: Weighted)
2) 6-8 Strict Ring Dips (FX: Banded) (RX+: Weighted)

Conditioning
EMOM 18
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)

3-5)
AMRAP
10 50′ Shuttle Runs
5, 10, 15, etc. Burpee Pull-Ups (FX: 6″ Target) (RX+: Chest to Bar Pull-Ups)

6) Rest
*Continue where you left off