SQUAD WOD

AMRAP 25 w/ Partner – Split Reps Any Way

100 Wallballs (20/14)
80 Hang Power Cleans (135/95) (FX: 105/70) (RX+: 155/105)
600m Team Run
40 Thrusters (135/95) (FX: 105/70) (RX+: 155/105)
20 Rope Climbs (FX: 12) (RX+: Switch every 2 reps)

Conditioning

EMOM 30
1) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
2) AMRAP Single Dumbbell Box Step Ups (24/20) (50/35) (FX: 35/20)
3) 15/10 Calorie Bike (FX: 12/8) (RX+: 18/13)
4) AMRAP Calorie Row
5) Rest
6) Rest
*Score is total AMRAP

Post-Conditioning Recovery

2:00 Pancake Stretch w/ Band or Rig
2:00 Saddle Pose

Strength

Every 2:00, 6 Sets
3-Level Snatch Balance (↑, CAP at 75%)
*3-Levels = Snatch Grip Push Jerk, Snatch Balance to Parallel, full Snatch Balance

FX: 2 Snatch Grip Push Jerk + 1 Overhead Squat (↑, CAP at 75%)

Conditioning

4 Rounds for Time:
50 Double Unders (FX: 35)
12 Toes to Bar (FX: Hanging Knee Raises) (RX+: Unbroken)
24 Jump Switch Lunges (FX: Bodyweight Lunges) (RX+: Unbroken)
12 Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken)
*14:00 Cap

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM

Last chance to reserve a ticket, by NOON today!

Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.
Who: Friends and family are welcome!
How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George.

Join Mariah for AB ATTACK TONIGHT! 5:45 PM!

Strength

Every 3:00, 5 Sets
3 (50X) Tempo Front Squat (↑, cap at 70%) (5s eccentric)
+
2-4 Sandbag Over the Shoulder
(FX: 5 Slam Ball Over the Shoulder + 2-4 Sandbag Deadlifts)

Conditioning

3 Rounds of 3:00 on/1:30 off
300m Run (FX: 200m)
12 Burpees to 6″ Target (RX+: 12″)
AMRAP Single Dumbbell Devil’s Press (50/35) (FX: 35/20)

NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!
RESERVE YOUR TICKETS BY TOMORROW AT NOON!

Cost: Tickets are $25 (Scoreboard Pavilion, Section 120) and tickets include a $8 concession credit.
Who: Friends and family are welcome!
How: Reserve your tickets by sending money to CFR7 via PayPal ([email protected])or Venmo (@crossfitroute7) or by giving $25 cash to Anastasia or George.

Strength

Ring Muscle-Up Development
Every 2:00, 6 Sets

RX+: 3-5 Ring Muscle-Ups

RX: 1 Ring Kip Swing with Pull to Hips + 1-2 Ring Muscle-Ups

FX:
1-3) 2x(2 False Grip Ring Row + 1 Ring Muscle-Up Transition + 1 Ring Dip)
4-6) 2 Jumping Ring Muscle-Up (False Grip) + :15 Ring Support Hold

SC)
1-3) :15-:30 Ring Row Hold + :15-:30 Dip Support (Rings, Boxes, Bench)
4-6) 2x(2 False Grip Ring Row + 1 Ring Muscle-Up Transition)

Conditioning

AMRAP 16 w/ Partner – Split Reps in Any Way
40/30 Calorie Row (FX: 30/20) – Resting Partner Holds Plank (FX: Push-Up Plank)
6 Wall Walks (FX: 4)
16 Chest to Bar Pull-Ups (FX: 10 OR 16 Pull-Ups) (RX+: 8 Bar Muscle-Ups)