Strength
Every 2:30, 6 Sets
1-3) 5 31X-Tempo Bench Press (65-70%)
4-6) 15 Dumbbell Bench Press + :15 Ring Row Hold

Conditioning
AMRAP 12
200m Run
2 Rope Climbs (FX: 1) (RX+: 1 Legless + 1 Legged)
100m Run
1 Rope Climb

Coach Zac and Mariah will be moving to Idaho next week. We will miss them dearly but we are so excited for them and their new adventure on the west coast! Join us today to celebrate them and all they have done for CrossFit Route 7!

Seventh Heaven: 7:15 AM
Squad WOD: 9 and 10 AM
Caboose Commons in Mosaic: 1 PM

Partner WOD
5 Rounds of 4:00 on/2:00 off – Split Reps Any Way
48/36 Calorie Row (FX: 36/27)
AMRAP EKO Complexes (115/80) (FX: 75/55) (RX+: 135/95)
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Lunges

Strength
Every 2:00, 3 Rounds
1) 12 Bent Over Row
2) 15/15 Side Lying External Rotation
3) Accumulate :30-:45 L-Sit Hold
*L-Sit: Parallettes, Ring Support Hold, Box Support Hold, Seated Hold

Conditioning
AMRAP 9
3-6-9-12-15, etc.
Toes to Bar (FX: Hanging Knees to Chest)
Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)

Strength
Every 2:00, 8 Sets
1-2) 1 High Hang Squat Clean + 1 Squat Clean (↑)
3-4) 1 Hang Squat Clean + 1 Squat Clean (↑)
5-8) 2 Squat Clean (↑)

Conditioning
10 Rounds for Time
20 Double Unders
10 Jump Squats
1 Power Clean (195/135) (FX: 145/100) (RX+: 235/160)
*12:00 Cap

Build your core strength with Ab Attack at 5:45 PM tonight!

Conditioning
Every 2:00, 3 Rounds
1) 500/400m Ski (FX: 400/300m) (RX+: 550/450m)
2) 500/400m Row (FX: 400/300m) (RX+: 550/450m)
3) 200m Run (FX: 100m) + AMRAP Burpee Box Jump Overs (24/20)
4) Rest
*Score is total Burpee Box Jump Overs

Post WOD Cooldown
Saddle Pose
Forward Fold/Straddle
Crossbody Banded Shoulder Stretch