Squad WOD
AMRAP 25 – Split Reps Any Way
1000m Row (FX: 800m)
80 Double Unders EACH (FX: 60)
60 Wall Balls (20/14)
40 Front Rack Lunges (115/80) (FX: 95/65) (RX+: 135/95)
20 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)

The Open is HERE!

We are SO excited to have our CrossFit Route 7 community come together each week to tackle these fun and challenging workouts. Hope to see you all tonight!

Reminders for Friday Night Lights tonight!
– Theme: Tie Dye and Tattoos!
– Reserve your spot!
– FZKL Pop-Up Shop tomorrow night from 4:30pm-7:30pm! Come buy some gear!
– Park in the lower lot CLOSEST to the toll-road if parking is full.

CrossFit Open 24.1
For Time:
21 Single Dumbbell Snatches (Arm 1)
21 Lateral Burpees Over Dumbbell
21 Single Dumbbell Snatches (Arm 2)
21 Lateral Burpees Over Dumbbell
15 Single Dumbbell Snatches (Arm 1)
15 Lateral Burpees Over Dumbbell
15 Single Dumbbell Snatches (Arm 2)
15 Lateral Burpees Over Dumbbell
9 Single Dumbbell Snatches (Arm 1)
9 Lateral Burpees Over Dumbbell
9 Single Dumbbell Snatches (Arm 2)
9 Lateral Burpees Over Dumbbell
*15:00 Cap
*(RX: 50/35) (Scaled: 35/20) (Foundations: 25/15, Burpees)

Conditioning
Every 2:00, 4 Rounds
1) 24/18 Calorie Ski (FX: 18/14) (RX+: 27/21)
2) 24/18 Calorie Bike (FX: 18/14) (RX+: 27/21)
3) 24/18 Calorie Row (FX: 18/14) (RX+: 27/21)
4) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)
*Last round is AMRAP Calories/Runs
*Score: Total Calories/Runs in last round (RX/FX/RX+ prescribed calories are minimum work requirements)

Finisher
Tabata Plank and Glute Bridge Hold

Get ready for the Open by developing your Toes-to-Bar, Double-Unders, and Crossovers at the Skills Clinic tonight at 5:45 PM!

Strength
Every 2:30, 6 Sets
3 Tempo Front Squats w/ Banded Hip Abduction
1-3) 33X-Tempo, 55-60%
4-6) 31X-Tempo, 60-65%

Superset Accessory (3+ out of 6)
15/15 90/90 Hip Internal Rotation Lift-Off (FX: 20 90/90 Hip Switches)

Conditioning
AMRAP 12
200m Run
9 Hang Power Clean (135/95) (FX: 115/80) (RX+: 155/105)
15 Sit-Ups
21 Air Squats

Strength
Every 1:30, 5 Sets
1) 3 Seated Box Jumps (FX: Box Jumps) (↑)
2) 3 Weighted Strict Pull-Ups (↑) (FX: Strict Pull-Up Negatives OR 6 Banded Strict)

Conditioning
AMRAP 15
30 Single Unders
6 Burpee Box Jump Overs (24/20)
12 Toes to Bar

30 Speed Steps
6 Burpee Box Jump Overs (24/20)
9 Pull-Ups

30 Crossover Single Unders
6 Burpee Box Jump Overs (24/20)
6 Chest to Bar Pull-Ups

30 Double Unders
6 Burpee Box Jump Overs (24/20)
3 Bar Muscle-Ups
*FX: Knee Raises, Jumping Pull-Ups, Pull-Ups, Chest to Bar
*RX+: Unbroken Jump Rope and Kipping Movements