In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007

Partner Hero WOD “Badger”
3 Rounds for Time – Split Reps Any Way
30 Squat Cleans (95/65)
30 Pull-Ups
800m Team Run

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers!
ONE WEEKS left 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
8 Bench Press
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4)
50′ Double Kettlebell Overhead Carry

Conditioning
EMOM 15
1) 18/14 Calorie Ski (FX: 14/11) (RX+: 20/15)
2-4)
AMRAP
75 Double Unders (FX: 50)
15 Handstand Push-Ups (FX: 10) (RX+: 2″/1″ Deficit)
5) Rest

Conditioning
AMRAP 30
200m Run
9 Bar Muscle-Ups (FX: 6 BMU OR 9 Chest to Bar Pull-Ups) (RX+: Ring)
200m Run
15 Power Snatch (75/55) (RX: 55/35)
200m Run
21 Wall Balls (20/14) (FX: 15)

Come in this evening for the Bar Muscle-Up Clinic at 5:45 PM!

Strength
Every 2:00, 3 Rounds
1) 16 Double Dumbbell Box Step Ups (24/20)
2) 100′ Backwards Sled Pull
3) 1:00 Plank (Optional Weighted)

Conditioning
5 Rounds on :30 on/:10 off
1) AMRAP Calorie Bike
2) Rest
3) Rest
4) Rest
*Score is total Calorie Bike

Strength
Every 2:00, 9 Sets
Squat Clean
1-4) 2 @ 60, 65, 70, 75%
5-9) 1 @ (↑)
*Reset b/t reps

Conditioning
AMRAP 8
16 Burpees Over Bar
4 Hang Squat Cleans
4 Power Cleans
4 Front Squats
*(135/95) (FX: 95/65) (RX+: 155/105, Unbroken)
*RX/RX+ Min: 3 rounds