Strength
Every 1:30, 4 Rounds
1) 10 Ring Dips w/ Pause in Dip (Banded / Weighted)
2) 10 Supinated Bent Over Row w/ Pause at Top
3) 15 V-Ups (Tuck-Ups / Leg Raises / Weighted)

Conditioning
For Time:
30/24 Calorie Row (FX: 24/18)
6 Wall Walks (FX: 4)
150 Double Unders (FX: 100 OR Single Unders)
6 Wall Walks (FX: 4)
30/24 Calorie Row (FX: 24/18)
*12:00 Cap

Squad WOD
For Time w/ Partner:
80/60 Calorie Bike / Ski (FX: 60/45)
1200m Run (FX: 800m)
80 Burpee Pull-Ups (FX: 60 OR 80 Burpee Jumping Pull-Ups)
1200m Run (FX: 800m)
80/60 Calorie Ski / Bike (FX: 60/45)
*35:00 Cap
*Split Calories in any way and switch every 100m Run

Strength
Every 2:30, 6 Sets
Split Jerk
1-2) 3 @ 70-75% of 1RM CJ
3-4) 2 @75-80%
5-6) 1 @80-85%

Conditioning
AMRAP 10
10 Calorie Row
10 Kettlebell Swings (24/16) (FX: 16/12)
10 Box Jump Overs (24/20) (FX: Get Overs)
20 Air Squats

Strength
Every 2:00, 3 Rounds
1) 15/15 Single Dumbbell Row
2) 10/10 Single Leg Hip Thrust w/ Pause at Top
3) 50′ Backwards Sled Pull + 50′ Sandbag Bear Hug Carry

“Annie”
For Time:
50-40-30-20-10
Double Unders
Sit-Ups
*Compare to 4/10/24

Cooldown:
1:00 Seal Pose
1:00/1:00 Hip Flexor Lunge
1:00/1:00 Calf Stretch w/ Rig

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)