Strict Press
5 x 40%, 50% and 60%
* NO MAX EFFORT LIFTS. 5 exactly at the percentages

8 min AMRAP:
8 OHS 115/80 Fx: 95/96
8 Chest to Bar pull-ups Fx: pull-ups

Rope Climb Technique
RX: 4 rounds of: 1 Legless + 2 standard
FX: 4 rounds of 3 Rope climbs
rest :90

10 Rounds For Time:
3 Squat Cleans 185/125, FX: 135/95
15 Double unders

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Deadlift;:
5@75%, 3@85 and 1+ @95%

4 rounds:
200m run
20 box jumps 24/20
20m handstand walk Fx: accumulate 40 seconds of handstand hold

What an amazing Event. The 1st Annual Route 7 Rumble was a success. New PR’s were made and WOD’s were crushed by athletes. Thank you to the CrossFit Route 7 community and friends for giving up there time to Volunteer for the grunt work and top notch execution. You got to love it when communities come together.

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5/3/1 Schedule:
Tuesday: Deadlift
Thursday Strict Press
Saturday: Back Squat
Monday: Bench Press

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Front Squat
3 x 10 (A) 70-80%
* Perfect Movement

16-14-12-10-8
KBS 32/24 Fx: 24/16
T2B

Finisher:
50 push ups for time.

Yoga with Claire at 5:45 pm. $10 drop in

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Bench Press
5@75%, 3@85 and 1+ @95%

7 min AMRAP (ascending ladder):
1 thruster (135/95)
1 muscle up
2 thrusters (135/95)
2 muscle ups
3 thrusters (135/95)
3 muscle ups….
(courtesy: MisFits Athletics)

FX:
1 thruster (115/80)
2 C2B pull-up
2 thrusters (115/80)
4 C2B pull-ups
3 thrusters (115/80)
6 C2B pull-ups