Conditioning:

E4MOM 28
400m Row
10 Burpees
3 Unbroken Push Presses

Score is max weight on push press.

Finisher:

3 Rounds
:30 Hollow Hold
20 Alternating Double Dumbbell Strict press (10L/10R)
20 Alternating Double Dumbbell Bicep Curls (10L/10R)

Strength:

Back Squat
25 Minutes to Establish 2 rep max.

Conditioning:

AMRAP 8
50 ft. Handstand Walk (Fx: Bear Crawl)
25 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Strength:

Rx:
4 Rounds
12 Hollow Rocks
6 Candlesticks
6 Candlesticks + Pistol (3L/3R)
200m Run

Fx:
4 Rounds
10 Hollow Rocks
5 Candlesticks
5 Candlesticks + Narrow Squat
200m Run

Conditioning:

With a Partner, Alternating Movements
AMRAP 14
14 Deadlifts (185/125) (Fx: 135/95)
14 Box Jumps (24″/20″)
2 Rope Climbs (Fx: Rope Climb)

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:

E2MOM 16
Clean + Push Jerk (Max Effort)

Conditioning:

EMOM 15
Min 1: 20/15 Calorie Bike (Fx: 15/10 Calories)
Min 2: 75 Double Unders (Fx: 50 DU’s)
Min 3: 25 Sit-ups
Min 4: Run 200m
Min 5: Rest

REMINDER
Labor Day is one week from today. Check the schedule for available classes.

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Overview of the Week

	WODs	Events
Monday	Muscle-ups
Tuesday	Clean & Jerk	Free Beginner CrossFit Class (6:30 pm)
Wednesday	Core Work
Thursday	Back Squat
Friday	Long EMOM
Saturday	Deadlift	Kids CossFit 10:00am
Sunday	Bench Presses

Strength:

Rx+:
For Time
30 Ring Muscle-ups
First Set Max Unbroken reps. After that, continue with breaks as needed.

Rx:
For Time
20 Ring Muscle-ups

Fx:
For Time:
20 Chest-to-Bar Pull-ups
20 Ring Dips

Time Cap 12:00. Compare to 8/8/2019.

Conditioning:

5 Rounds
5 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)
5 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
10 Burpees Over the Bar