WOD / Events

REMINDER
The CrossFit Open is live! Sign up here!

---

Open Workout 20.1

10 Rounds:
8 Ground-to-Overheads (95/65)
10 Bar-Facing Burpees

Scaled:
(65/45), may step over bar on burpees.

Time cap: 15 minutes.

REMINDER
The CrossFit Open begins tonight! Sign up here!

---

Strength:

E3MOM 18
3 Tempo Deadlifts

3 seconds on descent and 3 seconds hold at top. Building in weight but, for quality, not max effort. No mixed grip. Double overhand with hook grip only.

Conditioning:

21 – 15 – 9
Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80)
Pull-ups (Rx+: Chest-to-Bar Pull-ups)

REMINDER
The CrossFit Open begins TOMORROW! Sign up here!

---

Conditioning:

5 Rounds
400m Run
5 Hang Power Cleans (185/125) (Fx: 135/95) (205/145)
5 Hang Squat Cleans (185/125) (Fx: 135/95) (205/145)

For Rx/Fx/Rx+, all 10 cleans must be unbroken.

REMINDER
The CrossFit Open begins on Thursday! Sign up here!

---

6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!

---

Strength:

E3MOM 21
Front Squat + Thruster + Front Squat + Thruster (Max Effort)

Conditioning:

AMRAP 7
40 Box Jump Overs (24/20)
40 Dumbbell Snatches (50/35) (Fx: 35/20)
Max Reps Burpee Box Jump Overs (24/20)

REMINDER
The CrossFit Open begins on Thursday! Sign up here!

---

5:30 – 7:15 PM
Injury Screenings with Dr. Snow. DETAILS >>

---

Overview of the Week

	WODs	Events
Monday	Push Presses	Injury Screenings with Dr. Snow (5:30-7:15 pm)
Tuesday	Front Squat +Thruster	Free Beginner CrossFit Class (6:45 pm)
Wednesday	Running
Thursday	Deadlifts
Friday	CrossFit Open 20.1
Saturday	TBD
Sunday	Power Snatches

---

Strength:

E2MOM 14
5 Touch-and-Go Push Press (Max Effort)

Conditioning:

2 Rounds
25 Toes-to-Bar (Fx: 50 Sit-ups)
25 Deadlifts (225/155) (Fx: 185/125)
10 Bar Muscle-ups (Fx: 10 Chest-to-Bar Pull-ups)

Conditioning:

3 Rounds
AMRAP 2
16/12 Calorie Row (Fx: 12/10)
Max Reps Burpees Over the Rower
-Rest 2 Minutes-
AMRAP 2
16/12 Calorie Ski (Fx: 12/10)
Max Reps Double-Unders
-Rest 2 Minutes-
AMRAP 2
16/12 Calorie Assault Bike (Fx: 12/10)
Max Reps Alternating Dumbbell Hang Clean and Jerk (50/35) (Fx: 35/20)
-Rest 2 Minutes-

Strength:

E2MOM 16
Hang Power Snatch
1: 7@55%
2: 6@60%
3: 5@65%
4: 4@70%
5: 3@75%
6: 2@80%
7: 1@85%
8: 1@90%

All multi-rep sets should be touch and go.

Conditioning:

AMRAP 12
10 Wall Balls (20/14)
5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
20 Wall Balls
5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
30 Wall Balls
5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
40 Wall Balls
5 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)
Continue adding 10 wall balls each round until the AMRAP is complete.

REMINDER
Registration is live for the CrossFit Open! Sign up here!

---

Strength:

E2MOM 14
4 Strict Press (Max Effort)

Conditioning:

4 Rounds
200m Run
25 Kettlebell Swings (32/24) (Fx: 24/16) (Rx+: Unbroken)
50 ft. Handstand Walk (Rx+: Each 25 ft. unbroken) (Fx: Bear Crawl)

Time Cap: 18 minutes.

Conditioning:

AMRAP 25
10 Hand Release Push-ups
15/12 Calorie Row
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20)
25 Sit-ups

Finisher:

3 Rounds For Quality
100m Farmers Carry (Heavy KB)
30 sec. L-Sit (From pull-up bar)
10/Arm Tempo Bent Over Dumbbell Row (32X1)