Strength
EMOM 8
1) 10 Dumbbell Press
2) 4-6 Strict Pull-Ups (FX: 8 Seated Barbell Pull-Ups) (RX+: Weighted)

Conditioning
3 Rounds of 1:00 on, :10 off
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Row (FX: 12/9) (RX+: 18/14)
3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
4) AMRAP Burpee Pull-Ups (FX: Burpee Jumping Pull-Ups)
5) Rest
*RX/RX+ Min: 25 Burpee Pull-Ups

Today is our Sadie Hawkins Competition! Come cheer on our athletes and support Route 7 Nation! We will have food and multiple pop-up shops for you to buy CrossFit gear!

First heat kicks off at 8 AM and we will finish around 4 PM!

No 6:30 PM Class or Open WOD today – we are getting ready for Sadie Hawkins tomorrow!

Conditioning
3 Rounds for Time:
500/400m Row (FX: 400/300m)
30 Weighted Med Ball Sit-Ups (20/14) (FX: Sit-Ups)
600m Run (FX: 400m)
30 Wall Balls (20/14) (FX: 14/10)
*32:00 Cap

Cooldown
1:00/1:00 Pigeon Pose
1:00 Downdog to Seal Pose
1:00 Straddle Pose

Strength
Every 2:30, 6 Sets
4 Push Press
1-2) 60-65% of 1RM CJ
3-4) 65-70%
5-6) 70-75%
*Reset b/t reps

Conditioning
AMRAP 12
4 Wall Walks (FX: 2) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Ups)
8 Curtis Ps (115/80) (FX: 75/55)
12 Lateral Burpees Over Bar
*Curtis P = 1 (Power) Clean + 2 Front Rack Lunges + 1 Push Press
*RX/RX+ Min: 2+4

Strength
Every 3:30, 4 Sets
6 Front Squats
1) 70%
2-3) 75%
4) 80%

Superset Accessory (2+ out of 4)
15/15 Banded Lateral External Rotation

Conditioning
4 Rounds for Time:
200m Run
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Box Jump Overs (24/20)
*13:00 Cap