Strength
Every 2:00, 6 Sets
3 Push Press
1-3) 60-65% of 1RM CJ
4-6) 65-70%
*Reset b/t reps

Conditioning
3 Rounds for Time:
250/200m Row (FX: 200/150m)
20 Toes to Bar (FX: 15)
20 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)
*14:00 Cap

Get flexy at Power Yoga with Sarah this morning at 8 AM!

Strength
Every 2:00, 3 Rounds
1) 12-15 Dumbbell Bench Press
2) 12-15 Inverted Row
3) 5+5+5 Prone IYTs

Conditioning
AMRAP 10
100m Run
20 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
100m Run
20 Hand Release Push-Ups (FX: Push-Ups)

Seventh Heaven TODAY! 7:15 – 9 AM
Squad WOD: 9 & 10 AM

Squad WOD
For Time w/ Partner – Split Any Way
1000/800m Ski (FX: 800/600m) (4:00 Cap)
into…
5 Rounds of
500/400m Row (FX: 400/300m)
20 Pull-Ups (FX: 15)
20 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*30:00 Cap

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers!
TWO 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 Deadlifts
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4 sets)
:20-:30 Pec Stretch w/ Rig (each side)

Conditioning
AMRAP 15
200m Run
10 Box Jumps (30/24) (FX: 24/20)
30 Sit-Ups (FX: 20)

Strength
Every 1:30, 4 Rounds
1) 10 Banded/Strict Ring Dips
2) 10/10 Single Dumbbell Row
3) :30/:30 Side Plank

Conditioning
EMOM 12
1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Burpees to 12″ Target (FX: 6″)
3) Rest
4) Rest
*RX/RX+ Min: 30 Reps