Free Spring Cleaning Bootcamp and Yoga Tuesday, May 8th at 6:30 pm. The long Winter season is finally over. Lets shake off the dust and cob webs and get back in to fitness! Join us at CrossFit Route 7 for a Free bootcamp style workout and Yoga. Bring a Friend it’s Fun for all levels of fitness.

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On a running clock*:

AMRAP 7:
15-Cal Row
15 Push-ups

Rest 5:00 until 12:00 then…

AMRAP 7:
15 Hollow-Rocks
30 Jumping Air Squats

Rest 5:00 until 24:00 then…

AMRAP 7:
Burpee Box Jump Overs 24/20

Strict Press
Every 2 for 10:
2 reps @ 80,82,84,86,88%

For time**:
1 Mile-Run, then…

25 KBS (70/53) Fx = (53/35)
50 KBS (53/35) Fx = (26)
75 Overhead Reverse Stationary Lunges (53/35) Fx = (35/26)

**If you break up any of the sets, 100m run + 10 burpee penalty

(25:00 cap)

 1 Corinthians 9:24: Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.

Superset:
Turkish Get Ups
4 x 12 (6L/6R)

4 x 50 m Farmers Walk (As heavy as Possible)

AMRAP 6:
8 Push Press 95/65
8 Front Squats 95/65

Deadlift
6 x 2 (ME, Working sets start at 80% of 2RM)

1 Mile Run
Max Effort Burpees
10:00 Cap

Score is total burpees