10:00 AM
Free Ring Muscle-up Clinic! DETAILS >>

Conditioning:

E3MOM 45
1: 750/650m Row (Fx: 650/550m)
2: 3 Rounds
-10 Burpees
-10 Kettlebell Swings (24/16) (Fx: 16/12)
3: 750/650m Ski Erg (Fx: 650/550m)
4: Max Calorie Assault Bike
5: Rest

Open Workout 20.4

For Time
30 Box Jumps (24/20)
15 Clean & Jerks (95/65)(65/35)
30 Box Jumps (24/20)
15 Clean & Jerks (135/95)(95/55)
30 Box Jumps (24/20)
10 Clean & Jerks (185/115)(115/75)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
10 Clean & Jerks (225/145)(135/95)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (275/175)(155/115)
30 Single-Leg Squats (20/14 Med Ball Step-Ups)
5 Clean & Jerks (315/205)(185/135)

Time Cap: 20 minutes.

Strength:

4 Rounds 
3 Skin-the-Cats 
4 Wall walks 
5 Strict Toes-to-Bar 
6 Hip Touches Hanging From Pull-up bar

Time Cap 15:00

Conditioning:

30 – 20 – 10
Dumbbell Suitcase Box Step-ups (50/35) (Fx: 35/20) (24/20)
60 – 40 – 20
Abmat Sit-ups

5:45 PM
Free Bar Muscle-up Clinic! DETAILS >>

Strength:

E3MOM 12
3 Hang Power Snatches (Max Effort)

Conditioning:

3 Rounds
20 Chest-to-Bar Pull-ups (Fx: Pull-ups)
20 Box Jumps (24/20)
20 Alternating Pistols (Fx: Reverse Goblet Lunges 35/20)

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 12
5 Strict Press (Max Effort)

Conditioning:

AMRAP 20
With a Partner, Alternating Rounds
3 Power Clean and Jerks (185/125) (Fx: 135/95) (Rx+: 225/155)
300/250m Row