Strength
Every 2:30, 6 Sets
3 03X-Tempo Back Squat (3s Pause in squat)
1-3) 65-70%
4-6) 70-75%

Conditioning
For Time:
30 Bar Facing Burpees
30 Back Squats (135/95) (FX: 95/65) (RX+: 165/115)
30 Burpees Over Bar
30 Back Rack Lunge (135/95) (FX: 95/65) (RX+: 165/115)
*13:00 Cap

Strength
Every 2:00, 3 Rounds
1) 12/12 Single Dumbbell Row + :15-:30 Ring Row Hold
2) 15/15 Banded Clamshells
3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups)

Conditioning
EMOM 15
1) 250/200m Row (FX: 200/150m) (RX+: 300/250m)
2) Rest
3) Rest
*Score is slowest round

We are ONE WEEK out from the Sadie Hawkins Competition!
Mark your calendars to come next Saturday and support your fellow CrossFit Route 7 athletes as they battle for a spot on the podium! We will have food, a pop-up shop, and a live DJ!

Squad WOD
For Time w/ Partner – Split Reps Any Way
180 Double Unders (FX: 120) (RX+: 240)
60 Thrusters
120 Double Unders (FX: 80) (RX+: 160)
40 Thrusters
60 Double Unders (FX: 40) (RX+: 80)
20 Thrusters
30 Double Unders (FX: 20) (RX+: 40)
10 Thrusters
*Every 5:00, starting at 0:00
-100m Team Run
-15 Synchro Sit-Ups
*30:00 Cap

RX: (95/65, 115/80, 135/95, 155/105)
FX: (75/55, 95/65, 115/80, 135/95)
RX+: (115/80, 135/95, 155/105, 185/125)

Save the Date!
Spring Nutrition Seminar
Wednesday, April 26th at 7:30 PM
Need another jump-start on nutrition? Or are you new to CrossFit and have NO idea what “nutrition” should look like as a CrossFit athlete? In addition to Coach Cameron, Coach Kevin and Coach Anastasia will also be doing nutrition coaching for CFR7 members, so that you all have multiple nutrition resources!

Come chat with Coach Kevin and Coach Anastasia on Wednesday, April 26th at 730 PM for our Spring Nutrition Seminar!

Strength
Every 2:30, 6 Sets
5 Slam Balls +
3 2-Position Pause Deadstop Deadlifts (50-60%)

Conditioning
4 Rounds of 1:30 on/1:30 off
100m Single Kettlebell Farmer’s Carry (24/16) (FX: 16/12) (RX+: 32/24)
AMRAP Toes to Bar (FX: Hanging Knee Raises)

Conditioning
W/ Partner – alternate movements
AMRAP 12
4-6-8-10, etc.
Calorie Ski
Wall Balls (20/14)
Burpees

Rest 4:00

AMRAP 12
4-6-8-10, etc.
Calorie Bike
25′ Shuttle Runs
Push-Ups

Post-WOD Cooldown
1:00-2:00/1:00-2:00 Pigeon
1:00-2:00 Foam Roll Calves