Today is the LAST DAY to buy tickets to the Annual CFR7 Nationals Game!

Tickets are $25 – family/significant others welcome!
Click HERE to sign up, then Venmo @crossfitroute7!

Conditioning
AMRAP 12
15 Calorie Row
12 Clean and Jerks (95/65) (FX: 75/55)
9 Handstand Push-Ups (FX: 1 Abmat)

Rest 8:00

AMRAP 12
15 Toes to Bar (FX: Hanging Leg Raises)
12 Bar Facing Burpees
9 Power Snatch (95/65) (FX: 75/55)
*RX Min: 3+15 Rounds each
*RX+ Min: 4+15 Rounds each
*One score for each AMRAP

Cooldown
1:00/1:00 Elevated Pigeon
1:00/1:00 Single Leg Forward Fold
1:00 Thoracic Extension w/ Wall (Wall Lean)

Strength
Every 3:30, 4 Sets
Front Squats
1) 6 @75%
2) 4 @80%
3) 4 @85%
4) 2 @87.5-90%

Superset Accessory (2+ out of 4)
20/20 Banded Wrist Flexion w/ Rig

Conditioning
3 Rounds of 2:00 on, 2:00 off
100′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)
AMRAP Wall Balls (20/14) (FX: 14/10)
*Score: Total Wall Balls
*RX/RX+: Min: 50 Reps

This Wednesday is the LAST DAY to buy tickets to the Annual CFR7 Nationals Game!

Tickets are $25 – family/significant others welcome!
Click HERE to sign up, then Venmo @crossfitroute7!

Strength/Skill
Every 2:00, 5 Sets
Handstand Development

Handstand Options:
– Sc: 3-5 Wall Walk Variation (ex. Partial Wall Walks, Pike Wall Walks, Inchworms), 3-5 Handstand Kick to Walls
– FX: 3-5 Wall Walks
– RX: 25-50′ Handstand Walk, Practice w/ Wall
– RX+: 25′ Unbroken Segments

Conditioning
4 Rounds of :40 on, :20 off for Max Reps
1) Calorie Ski
2) Calorie Row
3) Calorie Bike
4) 25′ Shuttle Runs
*Score: Total Calories/Reps

Strength
EMOM 12
1) 6-8 Strict Chin-Ups (FX: Banded/Barbell) (RX+: Weighted)
2) 1:00 AMRAP Push-Ups (FX: 10-15 Variation)
3) 20 Underhand Banded Pullaprts
*Push-Ups do NOT have to be unbroken

Conditioning
For Time:
300m Run
90-60-30 Double Unders (FX: 60-45-30 OR Single Unders)
45-30-15 Sit-Ups
*14:00 Cap

Squad WOD

2 Rounds of 3:00 on, 3:00 off w/ Partner – Split Reps Any Way
1)
40/30 Calorie Row (FX: 30/22)
AMRAP Hang Power Cleans (135/95) (FX: 95/65)

2)
40/30 Calorie Ski (FX: 30/22)
AMRAP Shoulder to Overhead (115/80) (FX: 85/60)

3)
40/30 Calorie Bike (FX: 30/22)
AMRAP Thrusters (95/65) (FX: 75/55)
*Score: Total Barbell Reps