Conditioning:
“Schizo Angie”
5 Rounds for time:
20 Pull Ups
20 Push Ups
20 Sit ups
20 Air Squats
Fx: 4 Rounds
Post-WOD Finisher:
Athlete’s choice skill work
Back Squat:
5 x 2 (ME)
5 Rounds:
5 Hang Power Snatches 135/95, Fx: 95/65
10 Overhead Squats 135/95, Fx: 95/65
5 Burpees over Bar
Strict Press
5 x 2 (ME)
5 Rounds for time:
5 Deadlifts 245/165 Fx: 185/125
200 m Run
6/4 Bar Muscle Ups, Fx: 8 Chest to Bar Pull ups
Snatch Balance:
6 x 2 (Across~75-80% of 1RM Snatch)
Tabata:
Slam Ball
AAB Cal or Ski Erg
Ring Rows
Reverse Goblet Lunges (athletes choice)
Add: abmat situp if Classes are larger than 20
Rotating movements, Total Reps
Join us today for a Free Class today at 11am! https://crossfitroute7.com/try-us-for-free/
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Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.
“Nate”
AMRAP20:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24
