Strength:
Every 1:30 for 4 Rounds, Alternating Stations
1: 10-15 Each Arm Dumbbell Bench Press
2: 10 Each Arm Dumbbell Bent Over Row
Conditioning:
For Time
20/16 Calorie Assault Bike
100 Double-Unders (Fx: 75 DUs)
15 Ring Muscle-ups (Fx: Chest-to-bar Pull-ups)
REMINDER
CrossFit Kids is this Saturday at 10:00 AM! DETAILS >>
Strength:
E2MOM 20, Alternating Stations
1: 5 Tempo Back Squats (33×1) (↑)
2: 10 Back Rack Lunges (↑)
Conditioning:
AMRAP 8
10 Single Arm Dumbbell Push Press (5R/5L) (50/35) (Fx: 35/20)
10 Single Arm Dumbbell Thrusters (5R/5L) (50/35) (Fx: 35/20)
25 ft. Handstand Walk (Fx: 50 ft. Bear Crawl)
6:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what CrossFit Route 7 has to offer!
Strength:
E3MOM 18
Hang Power Clean + Front Squat + Hang Squat Clean
Conditioning:
6 Rounds With a Partner, Alternating Movements
400m Row
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Burpees over the Bar
Programming Note
Saturday and Sunday WODs will be determined based on the release of Open Workout 20.2.
Overview of the Week
| Monday | Split Jerks | |
| Tuesday | Clean Complex | Free Beginner CrossFit Class (6:45 pm) |
| Wednesday | Back Squats | |
| Thursday | Dumbbell Bench | |
| Friday | Open Workout 20.2 | |
| Saturday | TBD | CrossFit Kids! (10:00 am) |
| Sunday | TBD |
Strength:
E2MOM 16
2 Split Jerks (↑)
Conditioning:
For Time
800m Run
50 Deadlifts (185/125) (Fx: 155/105) (Rx+: 205/140)
25 Chest-to-Bar Pull-ups (Fx: Pull-ups)
25 Toes-to-Bar
10:00 AM
No WOD, CrossFit Open workouts only. Miss the Open workout? Need to repeat? Come to this class to throw down (again).
Strength:
E3MOM 18
5 Bench Press (Max Effort)
Conditioning:
AMRAP 9
100 Double Unders (Fx: 75 DUs)
20 Strict Handstand Push-ups (Fx: Kipping HSPU)
