Conditioning:

5 Rounds
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
-Then-
50/40 Calorie Row

Finisher:

3 Rounds
100m Plate Pinch Carry (25/15)
5-10 Strict Pull-ups (3 sec. negative)
100m Double Kettlebell Front Rack Carry (24/16)

5:45 PM
Mobility Class!

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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!

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Strength:

Rx:
AMRAP 6
6 Snatches (95/65)
5 Snatches (115/75)
4 Snatches (135/95)
3 Snatches (155/105)
2 Snatches (165/115)
1 Snatches (185/125)
AMRAP Snatches (205/135)

Fx:
AMRAP 6
6 Snatches (75/55)
5 Snatches (95/65)
4 Snatches (115/80)
3 Snatches (135/95)
2 Snatches (155/105)
1 Snatches (175/120)
AMRAP Snatches (185/125)

Conditioning:

AMRAP 4
Calorie Ski Erg
-Rest 4 Minutes-
AMRAP 4
10 Hand Release Push Ups
10/8 Calorie Assault Bike
-Rest 4 Minutes-
AMRAP 4
10 Toes-to-Bar
10 Burpee Box Jump Overs
-Rest 4 Minutes-

Overview of the Week

	WODs	Events
Monday	Front Squats
Tuesday	Snatches	Mobility Class (5:45 pm) Free Beginner CrossFit Class (6:30 pm)
Wednesday	Running
Thursday	Back Squat
Friday	Gymnastics
Saturday	Deadlift	Competitors WOD (7:00 am)
Sunday	“16.3”

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Strength:

Front Squat
E3MOM 21
3 Pause Front Squats (Build to a Max. Effort)
5 seconds in the bottom position, 5 seconds at the top.

Conditioning:

21 – 15 – 9
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)
Pull-ups (Rx+: Chest-to-Bar)

35 Double-Unders after each round.

Conditioning:

3 Rounds
With a Partner
AMRAP 3
15/12 Calorie Ski Erg
15 Box Jumps (24″/20″)
Rest 3 Minutes
AMRAP 3
5 Devil’s Press (50/35) (Fx: 35/20)
10 Alternating Pistols (Fx: Alternating Goblet Reverse Lunges (50/35))
Rest 3 Minutes

Partners will work at the same time on opposite movements and switch once both movements have been completed.

Strength:

E2MOM 14
1 Push Press

Barbell must be taken from the floor.

Conditioning:

3 Rounds
20 Dumbbell Snatch (50/35) (Fx: 35/20)
10 Burpees Over the Bar (24/20)
20 Front Squats (115/80) (Fx: 75/55)