Seventh Heaven TODAY! 7:15 – 9 AM
Squad WOD: 9 & 10 AM

Squad WOD
For Time w/ Partner – Split Any Way
1000/800m Ski (FX: 800/600m) (4:00 Cap)
into…
5 Rounds of
500/400m Row (FX: 400/300m)
20 Pull-Ups (FX: 15)
20 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
*30:00 Cap

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers!
TWO WEEKS left to get your tickets to the Nats Game!
Tickets: Sign-up HERE and venmo @crossfitroute7 $26 by July 26th
Friends and family welcome!

Strength
Every 3:00, 4 Sets
8 Deadlifts
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4 sets)
:20-:30 Pec Stretch w/ Rig (each side)

Conditioning
AMRAP 15
200m Run
10 Box Jumps (30/24) (FX: 24/20)
30 Sit-Ups (FX: 20)

Strength
Every 1:30, 4 Rounds
1) 10 Banded/Strict Ring Dips
2) 10/10 Single Dumbbell Row
3) :30/:30 Side Plank

Conditioning
EMOM 12
1) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)
2) AMRAP Burpees to 12″ Target (FX: 6″)
3) Rest
4) Rest
*RX/RX+ Min: 30 Reps

Work on your mobility and core strength at Core-Flex tonight at 5:45 PM!

Strength
Every 2:30, 6 Sets
1-3) 2 High Hang Squat Clean + 1 Split Jerk (70-75%)
4-6) 2 Hang Squat Clean + 1 Split Jerk (75-80%)
*Hold onto bar b/t reps

Conditioning
For Time:
40 Shoulder to Overhead
30 Hang Power Clean
20 Front Rack Lunges
10 EKO Complex
*(RX: 115/80) (FX: 75/55) (RX+: 135/95)
*EKO Complex: 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges
*10:00 Cap

Conditioning
Every 2:00, 2 Rounds
1) 32/24 Calorie Row (FX: 24/18) (RX+: 36/27)
2) 28/21 Calorie Bike (FX: 21/16) (RX+: 32/24)
3) 24/18 Calorie Ski (FX: 18/14) (RX+: 28/21)
4-5)
AMRAP
50 Double Unders + 4 Bar Muscle-Ups
*FX: 35 Double Unders, 2 Bar OR 6 Chest to Bar Pull-Ups
*RX+: 6 Bar OR 4 Ring Muscle-Ups

6) Rest
*RX/RX+ Min: 5 rounds

Optional Accessory
2-3 Rounds for Quality
10/10 Elbow Supported Dumbbell External Rotation
10/10 Side Lying Shoulder Flexion