Interested in learning more about Ring Muscle-Up progressions and technique?
Come join Coach Kevin for Skills Clinic tonight at 5:45pm!

Strength
Every 2:30, 6 Sets
1-3) 5 30X-Tempo Back Squat (70-75%)
4-6) 16 3″ Deficit Back Rack Reverse Lunge (25-35%)

Conditioning
4 Rounds for Time:
250/200m Row (FX: 200/150m)
15 Box Jumps (24/20)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
*14:00 Cap

Strength
EMOM 10
1) 2 Push Press + 1 Push Jerk (↑, start at 55-60% 1RM CJ)
2) 15 Underhand Banded Pullaparts
*Reset each time on Push Press/Push Jerk; no Touch and Go

Rest 2:00

EMOM 5
3-4 Wall Walks (FX: 1-2) (RX+: 25′ Handstand Walk)

Conditioning
AMRAP 8
8 Burpees Over Bar
12 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 135/95)
16 Toes to Bar (FX: 12)

Strength
Every 1:30, 5 Rounds
1) 1-2 PVC Hurdle Jump Ladders
2) 2-4 Sandbag Over the Shoulders

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

Conditioning
3 Rounds of :45 on/:15 off
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 21/16)
2) AMRAP Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
3) Rest
4) Rest
*Score is total AMRAP Devil’s Press

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