New Class Alert!
“Core-Flex”
Every other Wednesday, at 5:45 PM
Come strengthen your core and work on your mobility with Coach Kevin!

See you TONIGHT!

Strength
Every 1:30, 5 Rounds
1) 1-3 PVC Hurdle Jump Ladders
2) 50′ Sandbag Bear Hug Carry

PVC Hurdle Jump Options
1) Cone Jumps
2) 6″ + 9″ + 12″ + 12″
3) 12″ + 20″ + 24″ + 24″
4) 20″ + 24″ + 27″ + 27″

Conditioning
EMOM 12
1) 21/16 Calorie Bike (FX: 18/14) (RX+: 24/18)

2-3)
AMRAP
30 Crossovers (FX: Double Unders or 20)
3 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

4) Rest

Strength
Every 2:00, 6 Sets
1 Push Press + 1 Split Jerk (↑, start at 60-65% 1RM CJ)

Conditioning
3 Rounds for Time:
400m Run (FX: 300m)
9 Shoulder to Overhead (185/125) (FX: 135/95) (RX+: 205/145)
*12:00 Cap

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)