LAST CALL FOR TICKETS TO THE NATS GAME!
Saturday, July 22nd, 7 PM!
Tickets are $27. Family and friends welcome!
Venmo @crossfitroute7

Strength
Every 2:00, 6 Sets
1 Power Clean + 1 Squat Clean (↑, start at 65-70% 1RM CJ)
*Hold onto bar between reps

“The Chief”
5 Rounds of 3:00 on/1:00 off
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
*Compare to 6/20/22

Conditioning
5 Rounds of :45 on/:15 off
1) AMRAP Calorie Row
2) AMRAP Box Step Overs (24/20)
3) AMRAP Calorie Bike
4) AMRAP Sit-Ups
5) AMRAP Calorie Ski
6) Rest
*Score is total reps

Join CFR7 at the Nationals game on Saturday, July 22 (7pm!)
Deadline to buy tickets is MONDAY, July 10th!
Venmo $27 to @crossfitroute7
Friends and family are welcome! Don’t miss out!

SATURDAY SCHEDULE
7:15 AM: Seventh Heaven Comp WOD
9:00 AM: Squad WOD!
10:00 AM: Squad WOD!

Squad WOD
5 Rounds for Time:
200m Run/15 Toes to Bar (FX: 10)
15 Toes to Bar/200m Run (FX: 10)
12 EKO Complexes (115/80) (FX: 75/55) (RX+: 135/95)
*28:00 Cap
*EKO Complex: 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges

Strength
Every 2:30, 6 Sets
1-2) 2 Pause Front Squat + 1 Front Squat (65-70%)
3-4) 1 Pause Front Squat + 2 Front Squat (70-75%)
5-6) 3 Front Squats (75-80%)

Conditioning
6 Rounds for Time:
6 Burpees Over Kettlebell
9 Box Jumps (30/24) (FX: 24/20)
12 Wall Balls (11’/10′) (FX: 10’/9′)
*12:00 Cap

Join CFR7 at the Nationals game on Saturday, July 22 (7pm!)
Deadline to buy tickets is MONDAY, July 10th!
Venmo $27 to @crossfitroute7
Friends and family are welcome! Don’t miss out!

Strength
Suns and Buns
Every 2:00, 3 Rounds
1) 12 Hip Thrusts with Banded Hip Abduction
2) 12 Goblet Box Step Ups

Rest 4:00

Skies and Bi’s
Every 2:00, 3 Rounds
1) 15 Overhead Banded Tricep Extension + 10 Dumbbell Bench Press
2) 15 Banded Bicep Curls + 10 Ring Bicep Curls

Conditioning
AMRAP 8
100m Run
30 Crossover Single Unders (FX: 20 OR 30 Double Unders) (RX+: 5 Crossover Double Unders)