Conditioning:

5 Rounds
Work 1:00/Rest 0:15, Rotating Stations
1: Max Calories Assault Bike
2: Max Calories Row
3: Max Calories Ski Erg
4: 200m Run
5: Rest

Finisher:

3 Rounds for Quality
100 ft Bottoms Up Kettlebell Walk (50L/50R)
:45 Hollow Hold
10 Tempo ring Dips (33X1)
:45 Weighted High Plank

REMINDER
The CrossFit Open is live! Sign up here!

Open Workout 20.1

10 Rounds:
8 Ground-to-Overheads (95/65)
10 Bar-Facing Burpees

Scaled:
(65/45), may step over bar on burpees.

Time cap: 15 minutes.

REMINDER
The CrossFit Open begins tonight! Sign up here!

Strength:

E3MOM 18
3 Tempo Deadlifts

3 seconds on descent and 3 seconds hold at top. Building in weight but, for quality, not max effort. No mixed grip. Double overhand with hook grip only.

Conditioning:

21 – 15 – 9
Overhead Squat (95/65) (Fx: 75/55) (Rx+: 115/80)
Pull-ups (Rx+: Chest-to-Bar Pull-ups)

REMINDER
The CrossFit Open begins TOMORROW! Sign up here!

Conditioning:

5 Rounds
400m Run
5 Hang Power Cleans (185/125) (Fx: 135/95) (205/145)
5 Hang Squat Cleans (185/125) (Fx: 135/95) (205/145)

For Rx/Fx/Rx+, all 10 cleans must be unbroken.

REMINDER
The CrossFit Open begins on Thursday! Sign up here!

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 21
Front Squat + Thruster + Front Squat + Thruster (Max Effort)

Conditioning:

AMRAP 7
40 Box Jump Overs (24/20)
40 Dumbbell Snatches (50/35) (Fx: 35/20)
Max Reps Burpee Box Jump Overs (24/20)