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

Strength
In 15:00
Establish 3RM Back Squat

FX:
Every 3:00, 5 Sets
3 Back Squats
1) 70-75%
2-3) 75-80%
4-5) 80-85%

Superset Accessory (3+ out of 5)
12 Dumbbell High Pulls

Conditioning
|4 Rounds for Time:
250/200m Row (FX: 200/150m)
15 Jump Squats
10 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)
*12:00 Cap

Conditioning
3 Rounds of 4:00 on/1:00 off
200m Run
20 Single Kettlebell Suitcase Lunge (24/16) (FX: 16/12) (RX+: 32/24)
15 Push-Ups (FX: 10)

Rest 5:00

3 Rounds of 4:00 on/1:00 off
20 Box Jumps (24/20)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
15 Toes to Bar (FX: 10)

CLASS WOD: 9 AM (only!!)
Yoga: 10:15 AM!

Strength
Every 1:30, 3 Rounds
1) 50′ Backwards Sled Pull
2) 50’/50′ Single Dumbbell Overhead Carry
3) 50’/50′ Single Arm Farmer’s Carry

Conditioning
4 Rounds of :50 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) AMRAP Calorie Ski
4) Rest
*Score is lowest total calorie round

Squad WOD
AMRAP 12 w/ Partner – Alternate Full Rounds
400m Team Run (FX: 300m)
into…
40 Double Unders
5 Snatches (95/65) (FX: 75/55) (RX+: 115/80, Unbroken)

Rest 6:00

AMRAP 12 w/ Partner – Alternate Full Rounds
25 Synchro Bar Facing Burpees (FX: 15)
into…
100m Run
5 Cleans (115/80) (FX: 95/65) (RX+: 135/95, Unbroken)