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)

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