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Holiday Schedule:

Thursday 10 am WOD

Friday: Closed, Merry Christmas!

Saturday: 10 am WOD

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Double Under Practice
3 ATTEMPTS at Max UB Double Unders

Pet RockPartner Wod:
For Time:
150 WBS 20/14
75 Power Snatches 75/55
30 Clean & Jerks 135/95
2K row
Partner 1 works/ Partner 2 Holds 1 KB24/16 FX 16/12 in the
Front Rack Position. Share the work as desired.

Finisher: skin the cats

Up and Running!!! CrossFit Route 7, 2.0 is ready to go. Located on the opposite side of the original box. Members can park alongside the building (not the grass side) or in the parking spaces at the end of the building. Look for the CrossFit Route 7 A-Frames.

***Sorry, No showers just yet***

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High Hang Cleans (High pocket of the hip/ Full Squat)
6 x 2 (A)

21-15-9
Clusters 95/65, FX 75/55
Burpees

Deadlift
5 x 3 (A)*
*5-10# heavier than last week

4 Rounds For time:
10 Pistols, FX Reverse Lunges
15 Hang Power Snatches 115/80; FX 95/65
20 Double Unders

CFR7 Strength day:

Snatch:
Find Heavy Single

Overhead Squat (From the floor)
5×3 A @ 90-100% of weight achieved above (hit doubles if you can’t hit triples)

5 x 5-10 GHD Hip Extensions (weighted if possible) FX: Good Mornings w/Barbell

*No need to go to heavy, we got Some deads tomorrow!