Squad WOD
2 Rounds for Time w/ Partner – Split Reps Any Way
30 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
15 Synchro Sit-Ups
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
30 Push Press (95/65) (FX: 75/55) (RX+: 115/80)
15 Synchro Sit-Ups
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
30 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
15 Synchro Sit-Ups
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*27:00 Cap

Strength
Every 3:00, 4 Sets
8 Deadlifts
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4 sets)
10/10 90/90 Hip Internal Rotation Lift Off

Conditioning
4 Rounds of :30 on/:30 off
1) 18/14 Calorie Bike (FX: 14/11) (RX+: 22/17)
2) AMRAP Burpees to 12″ Target (FX: Burpees to 6″ Target)
3) Rest
4) Rest

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 High Hang Power Snatch + 1 Power Snatch (65-70%)
5-8) 1 Snatch Pull + 1 Hang Power Snatch + 1 Power Snatch (70-75%)
*Drop bar after High Hang/Hang Snatch

Conditioning
AMRAP 8
40 Double Unders (FX: 20)
40 Speed Steps (FX: Single Unders)
8 Snatches (125/85) (FX: 95/65) (RX+: 145/100)

Core-Flex tonight at 5:45 PM!
Come work on core strength and stability!

Strength
Every 3:00, 4 Sets
8 Back Squats
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4 sets)
15 Banded High Row + External Rotation

Conditioning
For Time:
500/400m Row (FX: 400/300m)
30 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15 Bar Muscle-Ups)
60 Wall Balls (20/14) (10’/9′) (RX+: Unbroken)
30 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: 15 Bar Muscle-Ups)
500/400m Row (FX: 400/300m)
*15:00 Cap

TOMORROW is the deadline to order your Ice Shaker Bottles and Hats!
$36 each!
Venmo @crossfitroute7

Strength
Every 3:00, 4 Sets
1-2) 10 Strict Press (60-65%)
3-4) 8 Strict Press (65-70%)

Superset Accessory (3+ out of 4 sets)
10 Prone Swimmers

Conditioning
AMRAP 15
400m Run
30 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
30 Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20) (RX+: 70/50)