Strength

Every 2:00, 5 Sets
3 Bench Press (↑) (start around 70%)

Conditioning

Every 1:30, 2 Rounds
1-2) 500m Run (FX: 400m) (RX+: 600m)
3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13) + AMRAP Wallballs (20/14)
4) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13) + AMRAP Wallballs (20/14)
5) Rest
*Score is total Wallballs

Pre-Order your shirt for our Barbell For Boobs event on October 1
to kick off breast cancer awareness month!
How: Venmo $25 to @crossfitroute7; Comment COLOR/SIZE (unisex sizes)
Deadline to Order: Monday, September 12!

Strength

Every 3:00, 5 Sets
RX: 1 Deadstop Deadlift + 3 Deadlifts (75-80%)
FX: 5 Deadlifts (Set 1: 65-70%; Sets 2-5: 70-75%)

Superset Accessory
1-5) 15 Banded Face Pulls

Conditioning

AMRAP 8
75 Double Unders (FX: 50)
20 Goblet Reverse Lunge (50/35) (FX: 35/20) (RX+: 70/50)

Join Coach Mariah for Ab Attack at 5:45 PM tonight!

Strength

Every 2:00, 8 Sets
1-2) 1 Squat Snatch w/ Pause 2″ From Floor + 1 Squat Snatch w/ Pause at Knee (65-70%)
3-4) 1 Squat Snatch w/ Pause at Knee + 1 Squat Snatch (70-75%)
5-8) 2 Squat Snatch (75-80%)

Conditioning

For Time:
36-24-12 Weighted Situps (15/10) (FX: Situps) (RX+: 25/15)
18-12-6 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
9-6-3 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups OR 3-2-1 Bar Muscle-Ups) (RX+: Ring Muscle-Ups)
*14:00 Cap

Strength

Every 3:00, 5 Sets
RX: 1 Pause Back Squat + 3 Back Squats (75-80%)
FX: 5 Back Squats (Set 1: 65-70%; Sets 2-5: 70-75%)

Superset Accessory
1-5) 15 Underhand Banded Pullaparts

Conditioning

AMRAP 12
200/150m Row (RX+: 250/200m)
10 Box Jumps (30/24) (FX: 24/20) (RX+: 33/26)
20 Single Kettlebell Hang Clean (24/16) (FX: 16/12) (RX+: 32/24)

Happy Labor Day!
Join us to honor U.S. Army First Lieutenant Ashley White in hero WOD “White”
Classes at 8 and 9 AM!

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White”
5 Rounds for Time:
3 Rope Climbs
10 Toes to Bar
21 Overhead Plate Walking Lunge (45/25)
400m Run