Lets get behind our athletes this weekend competing in Flex on the Mall, Saturday, June 6.  Show them some love for being ambassadors of Fitness, CrossFit Route 7 and Ballston CrossFit.  Some cheering, fresh fruit and water go a long way!

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Strength:
Back squat, find a 5RM

Conditioning:
4 rounds for time:
25 Wallball shots, 20/14
200m Run

Athletes: We know the weather is getting nice but remember to stay hydrated. Enjoy the Sunshine!

“Record Breaker”
AMRAP 24:
5 strict pull-ups
10 box jumps, 32/26
2 squat cleans @ 135/95

Thanks to all the athletes that have been spreading the word to their friends and family about the CrossFit Route 7 community. We cannot do this without you. It is our goal and pleasure to have a positive impact on the lives of others through fitness.  The more we grow, the more we help!

Strength:
Deadlift, 3×10 (ME)

Conditioning:
10 min AMRAP:
10 goblet squats 24/16
15 sit-ups
20 double unders

Strength:
EMOTM 10:
Minutes 1-5: 3 Push Press @ RPE 8/9
Minutes 6-10: 5 Push Jerks @ same weight.

Conditioning:
For time:
Run 200m
10 snatches*, 135/95
Run 400m
20 burpee box jumps, 24/20
Run 600m
30 ring dips
Run 800m
40 kettlebell swings, 32/24

*Yes, these must be squat snatches

Strength:
Power clean, 7×2 (A)
Front squat, 5×2 (A)

Ab finisher:
3 rounds, AMRAP 1:
10 V-ups
10 supermans