Conditioning:

EMOM 40

1: AMRAP Calorie Assault Bike
2: Rest
3: AMRAP Burpee Box Jump Overs (Rx: 24/20)
4: Rest
5: AMRAP Calorie Ski Erg
6: Rest
7: AMRAP Box Jump Overs (Rx: 24/20)
8: Rest

Strength:

3 Rounds
8 Each Leg Kettlebell Romanian Deadlift
16 Alternating Goblet Cossack Squats
:20 Each Side Single Arm Dead Hang From Pull-Up Bar (Fx: :40 Hang)

Time Cap 12:00

Conditioning:

6 Rounds
5 Each Arm Kettlebell Push Press (32/24) (Fx: 24/16)
20 Double Unders
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Double Unders

Strength:

E3MOM 15
6 Back Squats (ME)

Conditioning:

E2MOM 12
5 Bar Muscle Ups (Fx: 5 Chest to Bar Pull Ups)
1 Squat Snatch (ME)

Score is heaviest snatch.

CONGRATULATIONS to CrossFit Route 7 owner Tucker and his new wife Naomi on their wedding this past Sunday!!! Everyone at CFR7 wishes you the best for your marriage.

Strength:

E2MOM 14
1 Push Jerk + 1 Split Jerk (↑)

Rx+: Touch and Go

Conditioning:

4 Rounds

10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
5 Thrusters (165/115) (Fx: 135/95) (Rx+: 185/125)

Time Cap 12:00

Strength:

E3MOM 15
6 Deadlifts (ME)

Conditioning:

AMRAP 11
4 – 8 – 12 – 16 – 20…
Toes to Bar
Calorie Row