Conditioning:

“The BCF WOD”
AMRAP 20
5 Chest to Bar Pull Ups
5 Ring Dips
15 Air Squats

Compare to September 19, 2018.

Strength:

E3MOM 21
Back Squat
Set 1: 3 @80-85%
Set 2: 2 @80-85%
Set 3: 2 @85-90%
Set 4: 1 @85-90%
Set 5: 1 @90-95%
Set 6: 1 @95%+
Set 7: 1 @95%++

Conditioning:

E2MOM 10
250/200m Row (Fx: 200/150m)
3 Squat Clean Thrusters (155/105) (Fx: 135/95) (Rx+: 185/125)

5:45 PM
Mobility Class!

---

6:30 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!

---

Conditioning:

2 Rounds
E3MOM
1: Max Calorie Assault Bike
2: 400m Run
3: Max Calorie Ski Erg
4: 400m Run
5: Max Reps Burpee Box Jump Overs
6: 400m Run

REMINDER
Don’t forget the September attendance challenge! Each class earns you 1 point while 7:00 am, 7:30 am, and all Sunday classes are worth 2 each!

---

Overview of the Week

	WODs	Events
Monday	Power Snatches
Tuesday	Long Conditioning EMOM	Mobility Class (5:45 pm) Free Beginner CrossFit Class (6:30 pm)
Wednesday	Back Squats
Thursday	“The BCF WOD”
Friday	Deadlifts
Saturday	Push Press	Competitors WOD (7:00 am) CrossFit Kids! (10:00 am)
Sunday	Partner MetCon

Strength:

E2MOM 14
2 Hang Power Snatches (Build to a max effort)

Conditioning:

5 Rounds
15 Deadlifts (185/125) (Fx: 135/95)
5 Ring Muscle-ups

Fx:
5 Rounds
15 Deadlifts
5 Chest-to-Bar Pull-ups
5 Hand Release Push-ups

Conditioning:

5 Rounds
400m Run
35 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)

Finisher:

3 Rounds For Quality
50m Waiters (L) / Farmers Carry(R)
50M Waiters (R) / Farmers Carry (L)
10 Tempo Push-ups (3301)
:30s L-Sit