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Do you LOVE CrossFit Route 7? Do you want to spread the love to our new athletes? We would love to have you participate in our new CFR7 Buddy Program! As a buddy, you will be paired with new members to try and make them feel welcome and to help them get involved in our amazing community. You would lend some support, invite them to partner wods with you, encourage them to come to class and events, and help them learn terminology and mobility! Sound like something you would enjoy? Sign up as a CFR7 Buddy on the spreadsheet below!

https://docs.google.com/spreadsheets/d/1lkp1MgJK2WOa_6Us-NvoO7E_iP94eTSh_xBbkMTWWJs/edit?fbclid=IwAR0KhGl9jvCT3z7EtzCGf4whkTfKJqPR52F6NPLCHtJVuVq-47PnR5-5_ds#gid=0

E2MOM 12
3 Split Jerks @80-85%

3 Rounds
Run 400m
15 Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)

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**CrossFit Kids is rescheduled to Saturday, March 30th**

Do you LOVE CrossFit Route 7? Do you want to spread the love to our new athletes? We would love to have you participate in our new CFR7 Buddy Program! As a buddy, you will be paired with new members to try and make them feel welcome and to help them get involved in our amazing community. You would lend some support, invite them to partner wods with you, encourage them to come to class and events, and help them learn terminology and mobility! Sound like something you would enjoy? Sign up as a CFR7 Buddy on the spreadsheet below!

https://docs.google.com/spreadsheets/d/1lkp1MgJK2WOa_6Us-NvoO7E_iP94eTSh_xBbkMTWWJs/edit?fbclid=IwAR0KhGl9jvCT3z7EtzCGf4whkTfKJqPR52F6NPLCHtJVuVq-47PnR5-5_ds#gid=0

Dumbbell Turkish Get Ups
3 x 10 (5 each Side)

Super set:
10 V ups

4 Rounds
:45 on :15 off (rotating stations)
Air Bike Cals
Plate Ground to Overhead 45/25, Fx: 25/15
Double Unders
Double Front Rack Kettlebell Wall sit
Slamballs

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**CrossFit Kids has been rescheduled to Saturday, March 30th**

===============================

Do you LOVE CrossFit Route 7? Do you want to spread the love to our new athletes? We would love to have you participate in our new CFR7 Buddy Program! As a buddy, you will be paired with new members to try and make them feel welcome and to help them get involved in our amazing community. You would lend some support, invite them to partner wods with you, encourage them to come to class and events, and help them learn terminology and mobility! Sound like something you would enjoy? Sign up as a CFR7 Buddy on the spreadsheet below!

https://docs.google.com/spreadsheets/d/1lkp1MgJK2WOa_6Us-NvoO7E_iP94eTSh_xBbkMTWWJs/edit?fbclid=IwAR0KhGl9jvCT3z7EtzCGf4whkTfKJqPR52F6NPLCHtJVuVq-47PnR5-5_ds#gid=0

Workout 19.5

33-27-21-15-9 reps for time of:
Thrusters 95/65, Scaled:65/45
Chest-to-bar pull-ups, Scaled: Jumping Pull Ups

Time cap: 20 minutes

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** CrossFit Kids has been rescheduled to Saturday, March 30th**

===============================

Do you LOVE CrossFit Route 7? Do you want to spread the love to our new athletes? We would love to have you participate in our new CFR7 Buddy Program! As a buddy, you will be paired with new members to try and make them feel welcome and to help them get involved in our amazing community. You would lend some support, invite them to partner wods with you, encourage them to come to class and events, and help them learn terminology and mobility! Sound like something you would enjoy? Sign up as a CFR7 Buddy on the spreadsheet below!

https://docs.google.com/spreadsheets/d/1lkp1MgJK2WOa_6Us-NvoO7E_iP94eTSh_xBbkMTWWJs/edit?fbclid=IwAR0KhGl9jvCT3z7EtzCGf4whkTfKJqPR52F6NPLCHtJVuVq-47PnR5-5_ds#gid=0

E3MOM 18
2 Back Squats @85-90%

For Time:
500m Row
5 Rope Climbs (Fx: 3 Rope Climbs)
25 Toes to Bar (Fx: 15 T2B)

Muscular Endurance Test:
Max Unbroken Strict Pull Ups

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**CrossFit Kids is rescheduled to Saturday, March 30th**

Snatch
E2MOM 20
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 rep
Set 8: 1 rep
Set 9: 1 rep
Set 10: 1 rep

AMRAP 12
15 Push Jerk (135/95) (Fx: 95/56)
15 Burpee Box Jump Overs (24″/20″)