Strength
Every 1:30, 4 Rounds
1) 6 31X-Tempo Strict Ring Dip (FX: Banded) (RX+: Weighted)
2) 6 X13-Tempo Strict Pull-Up (FX: Banded) (RX+: Weighted)
3) 15 Banded Face Pulls

Conditioning
In 8:00
275/225m Ski (FX: 225/175m) (RX+: 300/250m) (1:00 Cap)
into…
AMRAP
15 Hand Release Push-Ups (FX: 10 Push-Ups)
2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)

Squad WOD
4 Rounds of 7:00 on, 2:00 off w/ Partner – Split Reps Any Way
400m Team Run (FX: 300m)
30 Burpee Box Jump Overs (24/20) (FX: 20)
AMRAP Calorie Row
*Score is total Calories

Strength
EMOM 15
1) 3-5 Strict Handstand Push-Ups
2) 3-5 Bar Muscle-Ups
3) 15 Underhand Banded Pullaparts w/ Pause Apart

FX: 1-2 BMU, Pressing/Pulling Development (Abmat/Pike HSPU, Banded Pulling, etc.)
RX+: Wall Facing OR Deficit HSPU, 6-8 BMU

Conditioning
For Time:
120 Double Unders (FX: 80)
40 Sit-Ups
20 Shoulder to Overhead (135/95) (FX: 95/65) (RX+: 155/105)
40 Sit-Ups
120 Double Unders (FX: 80)
*12:00 Cap

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers!
Tomorrow is the LAST DAY to get your tickets to the Nats Game!
Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th
Friends and family welcome!

Strength
Every 3:00, 4 Sets
2 Deadstop Deadlift + 4 Deadlift (65-70%)

Superset Accessory (3+ out of 4)
:20-:30 PVC Front Rack Stretch (each side)

Conditioning
3 Rounds for TIme:
300m Run
6 Power Cleans (185/125) (FX: 135/95) (RX+: 225/155)
*10:00 Cap

Work on your core strength and mobility at Core-Flex tonight at 5:45 PM!

Conditioning
4 Rounds of :50 on/:10 off
1) 14/11 Calorie Ski (FX: 12/9) (RX+: 16/12)
2) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
3) 14/11 Calorie Bike (FX: 12/9) (RX+: 16/12)
4) 14/11 Calorie Row (FX: 12/9) (RX+: 16/12)
5) AMRAP Burpee Pull-Ups
6) Rest
*Score is total Burpee Pull-Ups

Cooldown
:45 on, :15 off
1) Hip Flexor Stretch/Lunge (Side A)
2) Hip Flexor Stretch/Lunge (Side B)
3) Pigeon (Side A)
4) Pigeon (Side B)
5) Single Leg Forward Fold (Side A)
6) Single Leg Forward Fold (Side B)
7) Saddle Pose