Strength
Every 1:30, 4 Rounds
1) 2 Touch and Go Rope Climbs (FX: Rope Climb Development) (RX+: 1- 2 Legless)
2) 6-10 Pike/Box Handstand Push-Ups (RX+: Strict Handstand Push-Ups)
3) 6/6 X33-Tempo Single Dumbbell Row

Conditioning
AMRAP 8
250/200m Row (FX: 200/150m) (RX+: 300/250m)
50 Double Unders (FX: 35) (RX+: Unbroken)
10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)

Join us today at 9AM to kick off Breast Cancer Awareness Month as we host Barbells For Boobs!
Heat 1 Start: 9:30 AM
Heat 2 Start: 10:00 AM
Everyone is welcome! All $25 drop-in fees will go directly to BFB.

Raffle prizes, Breakfast and a Mimosa Bar!

HOW CAN I DONATE?
Purchase raffle tickets (cash or venmo) at CFR7! Or donations are graciously accepted at this link: https://campaign.forboobs.org/crossfitroute7 

AMRAP 20 w/ Partner – Split Reps Any Way
200m Team Run
20 Thrusters (115/80)(FX: 75/55)
30 Burpees Over Bar
20 Front Rack Lunges (115/80)(FX: 75/55)
30 Toes to Bar (FX: 20)

“HERE TO PARTY” OPTION
200m Team Run
20 Ground-to-Overhead (15/10#)
30 Burpees
20 Lunges
30 Situps

Strength
Every 3:00, 5 Sets
RX: 3 Deadlift (80-85%)
FX: 5 Deadlift (Sets 1-4: 70-75%, Set 5: 75-80%)

Superset Accessory
1-5) 15 Tibialis Raises

Conditioning
Every 1:30, 3 Rounds
1) 18/13 Calorie Bike (FX: 15/10) (RX+: 21/16) + AMRAP Box Step Overs (24/20)
2) Rest
3) 18/13 Calorie Ski (FX: 15/10) (RX+: 21/16) + AMRAP Sit Ups
4) Rest

*Score is total AMRAP

Strength
Every 1:30, 3 Rounds
1) 6-8 Strict Ring Dip (FX: Banded Strict Ring Dip) (RX+: Weighted)
2) 6-8 Strict Chin-Up (FX: Banded Strict Chin-Up) (RX+: Weighted)
3) 8/8 Single Kettlebell Sots Press

Conditioning
AMRAP 10
15/10 Calorie Row (FX: 12/8)
15 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit Hand Release)
20 Wallballs (20/14) (RX+: 11’/10′)

Barbells For Boobs this Saturday at 9AM!
WOD Heats will run at 9:30 and 10:00 AM sharp!
Come enjoy a raffle with a variety of prizes, breakfast, and mimosas! Friends and family are welcome. Drop-ins are $25 to work-out. All raffle and drop-in proceeds will go to Barbells For Boobs!
Reserve your spot on Zen Planner today!

Strength
EMOM 7
1-2) 2 Muscle Snatch + 2 High Hang Power Snatch (↑)
3-4) 2 Muscle Snatch + 2 Hang Power Snatch (↑)
5-7) 1 Muscle Snatch + 2 Touch and Go Power Snatch (↑)

“Isabel”
For Time:
30 Snatches (135/95)

*Compare to 7/19/21

Post-WOD Recovery
2 Rounds for Quality
10 Cat Cows
1:00/1:00 Pigeon Pose