NATIONALS GAME, SATURDAY, AUGUST 27th, 7:05 PM!
ONE WEEK LEFT TO RESERVE YOUR TICKETS!

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

Every 3:00, 4 Sets
2 Pause Back Squats + 4 Back Squats
10 Prone Swimmers
1-3) 65-70%
4) 70-75%

Conditioning

AMRAP 16 w/ Partner, Alternate Movements
100m Run
100m Run
12/8 Calorie Row (FX: 10/7) (RX+: 15/10)
15 Wallballs (20/14) (RX+: 11’/10′)
10 Single Dumbbell Suitcase Lunge (50/35) (FX: 35/20) (RX+: 70/50)

Mobility Class tonight!
Hips feeling tight? Join the mobility class tonight at 5:45 PM!

Strength

For Time:
10 Rope Climbs (RX+: 15 Rope Climbs)
(FX: 10:00 Rope Climb Development/Practice)
*10:00 Cap

Conditioning

Throwback to an OG CrossFit Route 7 WOD! Check out these scores from 2015!

For Time:
10-20-30
Toes to Bar
Push Press (115/80) (FX: 95/65)
*50 Double Unders after each round

*14:00 Cap
*Compare to 7/14/2015

Rope Climb Skills Clinic!
Want to get better at rope climbs? Sign up for the Skills Clinic tonight at 5:45 PM!

Strength

Every 3:00, 4 Sets
2 Deadstop Deadlifts + 4 Deadlifts
12 Dumbbell High Pull

1-3) 65-70%
4) 70-75%

Conditioning

EMOM 12
1-2) 400m Run (FX: 300m) (RX+: 500m)
3) 20 Box Jump Overs (24/20) (FX: 16) (RX+: 24)
4) AMRAP Calorie Bike
5) Rest
6) Rest
*Score is Total Calories

Strength

Every 1:30, 4 Rounds (8 Intervals, 12 Min)
1) 6 Bench Press (↑) (start around 65-70%)
2) 12 Ring Rows w/ Pause (RX+: Feet Elevated)

Conditioning

AMRAP 14
200m Run (RX+: 300m)
15 Push-Ups (FX: 10) (RX+: Hand-Release Push-Ups)
20 Overhead Plate Lunge (45/25) (FX: 25/15) (RX+: 55/35)

AMRAP 8
Partner 1: 250/200m Row (FX: 200/150m)
Partner 2: AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)

Rest 3:00

AMRAP 8
Partner 1: 250/200m Row (FX: 200/150m)
Partner 2: AMRAP Bar Facing Burpees

Rest 3:00

AMRAP 8
Partner 1: 250/200m Row (FX: 200/150m)
Partner 2: AMRAP Front Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)

*Switch partners after the row
*Score is total AMRAP