Strength
Every 3:00, 4 Sets
2 Pause Back Squat + 4 Back Squat
1-2) 65-70%
3-4) 70-75%

Superset Accessory (3+ out of 4)
15/15 Banded Lateral External Rotation

Conditioning
For Time:
200m Run
10 Power Cleans
200m Run
10 Squat Cleans
200m Run
10 Front Squats
*12:00 Cap

RX: (135/95) (165/115) (185/125)
FX: (95/65) (115/80) (135/95)
RX+: (135/95) (185/125) (225/155)

Strength
Every 1:30, 4 Rounds
1) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted)
2) 6 X13-Tempo Strict Pull-Up (FX: Banded) (RX+: Weighted)
3) 15 Banded Face Pulls

Conditioning
In 8:00
275/225m Ski (FX: 225/175m) (RX+: 300/250m) (1:00 Cap)
into…
AMRAP
15 Hand Release Push-Ups (FX: 10 Push-Ups)
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)

Squad WOD
4 Rounds of 7:00 on, 2:00 off w/ Partner – Split Reps Any Way
400m Team Run (FX: 300m)
30 Burpee Box Jump Overs (24/20) (FX: 20)
AMRAP Calorie Row
*Score is total Calories

Strength
EMOM 15
1) 3-5 Strict Handstand Push-Ups
2) 3-5 Bar Muscle-Ups
3) 15 Underhand Banded Pullaparts w/ Pause Apart

FX: 1-2 BMU, Pressing/Pulling Development (Abmat/Pike HSPU, Banded Pulling, etc.)
RX+: Wall Facing OR Deficit HSPU, 6-8 BMU

Conditioning
For Time:
120 Double Unders (FX: 80)
40 Sit-Ups
20 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)
40 Sit-Ups
120 Double Unders (FX: 80)
*12:00 Cap

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers!
Tomorrow is the LAST DAY to get your tickets to the Nats Game!
Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th
Friends and family welcome!

Strength
Every 3:00, 4 Sets
2 Deadstop Deadlift + 4 Deadlift (65-70%)

Superset Accessory (3+ out of 4)
:20-:30 PVC Front Rack Stretch (each side)

Conditioning
3 Rounds for TIme:
300m Run
6 Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
*10:00 Cap