Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: Save $25 on your Foundations course after the WOD.

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Power Snatch
00:00-12:00 Find a Heavy TNG Power Snatch Triple
12:00-14:00 Rest (set bar load)
14:00 Perform 1 Max Effort UB set at 80% of Triple

AMRAP 3:
21 Wall Ball Shots 20/14
21 Hang Power Cleans 115/80, Fx: 95/65
21 Push Jerks 115/80, Fx: 95/65
Rest: 3:00
AMRAP 3:
18 Wall Ball Shots 20/14
18 Hang Power Cleans 115/80, Fx: 95/65
18 Push Jerks 115/80, Fx: 95/65
Rest: 3:00
AMRAP 3:
15 Wall Ball Shots 20/14
15 Hang Power Cleans 115/80, Fx: 95/65
15 Push Jerks 115/80, Fx: 95/65
Rest: 3:00le

O.G. of the day is Mr. “I don’t come for the music” George Hammerschmidt.

Kipping Handstand Push Up Technique

Athletes that don’t need to work on their kipping HSPU technique:
8-12 rope climbs for time

5 Rounds for time:
9 Deadlifts 225/155, Fx:185/105
9 Handstand Push ups

RX+ 255, 4″/2″ Deficit HSPU
12:00 Cap

CFR7: 6 x 100m Sled Drag
*Fast Steady Walk load

Our next on O.G. for the month of July is Tracey Epstein. “It’s cheesy and a bit of a cliche, but the main reason I love CrossFit Route 7 is the community. I know that whenever I walk through the gym door, the coaches and the other athletes will be there to cheer me on, pick me up, and push me to do my best.  For years (as in…my entire life), I struggled to find a fitness routine that I could stick to and that didn’t feel like a chore.  The people, coaching, and programming at CFR7 fixed that for me.  I am so much stronger because of this crew and I can’t thank them all enough!”

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EMOM 10:
3 Hang Power Clean (ME)

AMRAP 10:
10 Shoulder to Overhead 115/80, Fx: 95/65
10 Hand Release Push ups
10 Box Jumps 32/26, Fx: 24/20

6 x 1:00
Front Rack KB Hold
3 sets each side

Happy Independence Day for the CrossFit Route 7 community.

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Tuesday, July 4th: 10 am Wod only

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Partner WOD:
20-16-12-8-4-8-12-16-20 (116 reps)
Chest to Bar Pull Ups
Thruster 115/80, Fx: 95/65
Front Rack lunges 115/80, Fx: 95/65
Power Snatches 115/80 Fx: 95/65
Synchonized Burpees

Finisher if desired (feel free to tackle this with your partner):
Row 1776 meters For America!