LAST CHANCE TO GET EARLY BIRD PRICING IS TODAY!

Are you looking for a fun competition to continue to test your fitness after the CrossFit Open? We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division.

Divisions (RX and Novice):
Male/Male
Male/Female
Female/Female

Early bird pricing (until today, March 15) is $150/team. Click here to register: https://www.squadup.com/hosts/5171203/events

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Open WOD 19.4

For total time:
3 rounds of:
10 snatches 95/65
12 bar-facing burpees
Rest 3 minutes
Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes

Are you looking for a fun competition to continue to test your fitness after the CrossFit Open? We are excited to announce that CrossFit Route 7 will be hosting the second Route 7 Rumble Functional Fitness Competition on Saturday, April 27, 2019! Prizes will be awarded to the 1st, 2nd, and 3rd place winners in each division.

Divisions (RX and Novice):
Male/Male
Male/Female
Female/Female

Early bird pricing (until tomorrow, March 15) is $150/team. Click here to register: https://www.squadup.com/hosts/5171203/events

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Strength:
5 Rounds
3 Strict Press (ME)
1:30 Plank (Add weight if possible)

25 mins to complete

Conditioning:
Cash-in: 400m Run
18 – 12 – 6
Toes to Bar
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
Cash-out: 400m Run

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E2MOM 16
Deadlift (ME)
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 reps
Set 8: 1 reps

AMRAP 15
25 Russian Kettlebell Swings (32/24) (Fx: 24/16)
15 Burpees Box Jump Overs (24/20)
20 Alternating Pistols (Fx: Reverse Goblet Lunge 24/16)

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Strength:
20:00 to Establish
2RM Bench Press

Conditioning:
AMRAP 10
5 Ring Muscle Ups (Fx: C2B Pull Ups) (Rx+ 7 Ring Muscle Ups)
10 Thrusters (115/80) (Fx: 95/65)

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Overview Of The Week:
Monday: Power Cleans
Tuesday: Front Squats
Wednesday: Deadlifts
Thursday: Strict Press
Friday: Open 19.4
Saturday: Row, Run, Bike
Sunday: Over Head Squats

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7 Rounds
Min 1: 5 Tall Box Jumps (ME)
Min 2: 3 Power Clean (ME)
Min 3: Rest

Power Cleans do not need to be touch and go.  

Conditioning:
4 Rounds
200m Run
50 Double Unders
20 Dumbbell Snatches (50/35) (Fx: 35/20)

Post WOD Finisher:
For Time:
50/40 Calorie Assault Bike