Strength
Every 2:00, 3 Rounds
1) 3-6 Max Height Strict Chin-Up
(FX: 6 Banded Strict Chest to Bar Chin-Up w/ Pause at Top)

2) 3 Strict Ring Muscle-Up Transitions + 3 Strict Ring Dips w/ Pause in Dip
(FX: 6 Ring Rows w/ Pause at Top + 6 Push-Ups w/ Pause at Bottom)

RX+: 2-4 Strict Ring Muscle-Ups

Conditioning
AMRAP 15
30/22 Calorie Row (FX: 24/18)
21 Burpee Pull-Ups (FX: To Target) (RX+: Chest to Bar Pull-Up)
30/22 Calorie Row (FX: 24/18)
15 Burpee Chest to Bar Pull-Ups (FX: Pull-Up) (RX+: Bar Muscle-Up)
30/22 Calorie Row (FX: 24/18)
9 Burpee Bar Muscle-Up (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Up)

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch (↑, start at 60-65% 1RM Snatch)
5-8) 1 Power Snatch + 1 Squat Snatch (↑)

2023 CrossFit Semifinals – Test 5
For Time:
8 Snatches (155/105) (FX: 115/80) (RX+: 185/125)
800m Run
*10:00 Cap

Optional Accessory Finisher
2-3 Rounds for Quality
10 Snatch Grip Strict Press (20-30% of 1RM Snatch)
20 Underhand Banded Pullaparts

Happy Father’s Day to all our Route 7 Nation fathers!
Thank you for all you do for us and your families!

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Dumbbell Bench Press
2) 10 Underhand Pendlay Row + 10 Underhand Ring Rows
3) 6-10 Row Erg Pike-Ups (FX: Tuck-Ups)

Conditioning
AMRAP 12
20/15 Calorie Row (FX: 15/11)
15 Hand Release Push-Ups (FX: Push-Ups)
15 Box Jumps (30/24) (FX: 24/20)

Adjusted Schedule!
SQUAD WOD: 8 AM and 9 AM

Strongman Seminar with Cody Abell: 10 – 2 PM
What: Come learn to lift a log and circus dumbbell! This will be an interactive seminar that includes working out.
Cost: $45 (cash or venmo welcome at the door)
Who: All are welcome to join! No experience required!

Squad WOD
AMRAP 24 w/ Partner – Split Reps Any Way
36 Power Cleans (135/95) (FX: 115/80) (RX+: 155/105)
3 Rope Climbs (FX: 2)
300m Team Run (FX: 200m)
36 Back Rack Lunges (135/95) (FX: 115/80) (RX+: 155/105)
3 Rope Climbs (FX: 2)
300m Team Run (FX: 200m)

Strength
Every 2:00, 6 Sets
1-3) 2 Snatch Grip Push Press + 2 Overhead Squat (65-70% of 1RM Snatch)
4-6) 2 Snatch Grip Push Jerk + 2 Overhead Squat (70-75%)

Conditioning
For Time:
10-8-6-4-2 Strict Handstand Push-Ups (FX: Handstand Push-Ups) (RX+: Wall Facing)
20 Wall Balls (20/14) (11’/10′) (FX: 10’/9′)
*12:00 Cap