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

E3MOM 18
5 Bench Press (ME)

5 – 4 – 3 – 2 – 1
Right Arm KB Hang Clean (24/16) (Fx: 16/12)
Right Arm KB Push Press (24/16) (Fx: 16/12)
Left Arm KB Hang Clean (24/16) (Fx: 16/12)
Left Arm KB Push Press (24/16) (Fx: 16/12)

10 Burpees over kettlebell after each round.

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

3 Rounds
800m Run
50 Box Jumps (24/20) (Fx: 35 Box Jumps)
50 Wall Balls (20/14) (Fx: 35 Wall Balls)

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

E3MOM 21
High Hang Squat Clean + Hang Squat Clean + Squat Clean

2 Rounds For Time
20 Front Squats (135/95) (Fx: 95/65)
20 Toes to Bar (Fx: 10 T2B)

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

Strength:
Rx+:
4 Rounds
5 Weighted Strict Ring Dips (ME)
10 Plate GHD Sit Ups (A)

Rx:
4 Rounds
5-10 Strict Ring Dips (ME)
15 Plate Sit ups (A)

Fx:
4 Rounds
5-10 Ring Push Ups
10 Plate Sit Ups (A)

Rest 2 Minutes Between Sets

Conditioning:
AMRAP 10
15 C2B Pull Ups (Fx: 10 C2B)
5 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)

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

Click here to register: https://www.squadup.com/hosts/5171203/events

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

Back Squat
E3MOM 18
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Set 4: 8 Reps
Set 5: 6 Reps
Set 6: 5 Reps

EMOM 20
Min 1: 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Min 2: Max Cal AAB
Min 3: 5 Renegade Rows (3 Part – L pull, R pull, push-up) (50/35) (Fx: 35/20)
Min 4: Max Cal Ski Erg
Min 5: Rest

Total AAB & Ski Erg Cals is Score.