Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.  About RWB and 21 Guns Wod

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5/3/1 Schedule
Monday: Bench Press
Wednesday: Strict Press
Friday Back Squat
Sunday: Deadlift

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MEAT HEAD MONDAY! Wear your best gym rat gear and Bro out! The brighter the better.

Fitness & performance:
Bench press, 5×3 (ME) or 5/3/1 format, 3@70%, 3@80 and 3+ @90%
Strict pull-ups, 4 sets of burnouts (feel free to go weighted)

4 rounds:
Burnout bicep curls (any form)
Burnout banded tricep pulldown

Ab finisher
Optional finisher: 5k run

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

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Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.  About RWB and 21 Guns Wod

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20 Minutes to find Heaviest 3 Position Snatch
1 Snatch + 1 Low hang Snatch (KNEE)+ 1 Hi hang Snatch (HIP)
* SQUAT FOR ALL

Snatch Balance
6 x 3 ~60-80%

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.

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Deadlift;:
3 x 70%, 80% and 3+ x 90%

4 rounds for time
6 Muscle ups, Fx; C2B
7 SDHP 115/80, Fx: 95/65 (RX+135/95)
8 Bar Facing Burpees 

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.

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20 Minutes to find Heaviest 3 Position Clean
1 Clean + 1 Low hang Clean (KNEE)+ 1 Hi hang Clean (HIP)
* SQUAT FOR ALL

7 rounds for time:
7 Thrusters 115/80 Fx: 95/65
7 T2B

Tuesday, May 24th, Bring a friend to any Wod all day! Give your friend and family the chance to see how we do things at CrossFit Route 7.  Join us for the 21 Guns Wod, a short but sweet WOD, all exercises are scalable to your ability level. Main event with RWB at 6:30 pm.

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Rope Climb Technique:
12 climbs for time

Fitness & Performance:
In a team of 3, AMRAP 18:
While one partner completes a 200m suitcase carry (24/16), the other two complete as many rounds as possible (one working at a time) of:
18 pull-ups
18 kettlebell swings (24/16)
18 Goblet Squats (24/16)
Every time the partner returns from the suitcase carry,before rotating, all 3 partners must complete a 60 second plank hold (simultaneously without taking a break)