Deadlift:
18 mins to Find heavy 5

5 Rounds for Time
10 HSPU FX:HR Push Ups
10 KBS 32/24 FX:24/16

Jordan is back to provide another soft tissue treatment session for you athletes that are feeling a little banged up. She will be treating 6 people Thursday, January 28 from 6:30 pm -7:30pm . First come first serve, so please reserve your spot online.  Reservation is open on the Crossfitroute7.com/schedule page. Spaces are still available.

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Strict Press
5 x 7

AMRAP 16:
20 Hang Squat Cleans 95/65 FX:75/55
10 Burpees to Plate 2″
20 Push Press 95/65 FX: 75/55
10 Burpees to Plate 2″
*Hips must extend on plate

****Tuesday: No AM Classes. Classes will begin at Noon.
If you would like to WOD at BCF feel free, parking may be difficult.****

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Jordan is back to provide another soft tissue treatment session for you athletes that are feeling a little banged up. She will be treating 6 people Thursday, January 28 from 6:30 pm -7:30pm . First come first serve, so please reserve your spot online.  Reservation is open on the Crossfitroute7.com/schedule page. Spaces are still available.

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Back Squat
7 x 3 @ 85%

2 Rounds
1:00 Max Thrusters 135/95, FX:95/65
1:00 Max C2B Pull ups FX: Pull ups
1:00 Max Power Snatches 135/95, FX:95/65
1:00 Max Box Jump Overs 24/20, FX:feet touch top

***Schedule Update: All evening classes tonight and foundations are canceled.
Tuesday: No AM Classes. Classes will begin at Noon.
If you would like to WOD at BCF feel free, parking may be difficult.****

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12 mins to Find a 2 RM Max Height Box Jump

3 X 1000m Row Sprints
rest 1:1
*score it slowest time

Snow Day Schedule: Closed

Saturday/Sunday: No Wods

All CFR7 members can workout at BCF if travel permits. Please be careful. To view BCF schedule click here: Continue to watch WOD page and Facebook for changes.