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E2MOM 20
3 Overhead Squats (ME)
Work 1:00 Rest 0:30 until you complete:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Clean (115/80) (Fx: 95/65)
Push Jerks (115/80) (Fx: 95/65)
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E2MOM 20
3 Overhead Squats (ME)
Work 1:00 Rest 0:30 until you complete:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Clean (115/80) (Fx: 95/65)
Push Jerks (115/80) (Fx: 95/65)
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4 Rounds
2 Mins per movement
Run 400m (Fx: 200m)
Row 500/450m (Fx: 450/400m)
Max Cal Assault Bike
Rest 4:00
Score is Total Assault Bike Cals.
Muscular Endurance Test:
Max Unbroken Push Ups
Athletes may rest in high plank. No other rest position is permitted.
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)
