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This year, Crossfit Route 1 is joining Crossfit Free in a CrossFit league. The league consists of both RX and Scaled Teams.

Different boxes from across the area are competing against each other weekly, with a championship at the end. 

Teams consist of six athletes, 3 men and 3 women. Each week, 2 men and 2 women will complete the posted WOD

based on the strengths that are needed. WOD's are announced on Sunday night, and teams have a week to complete them. 

This week, CFRTE 1's team ( Arnold, Braden, Jason, Leigha, Lissa, and Lizzy) will be competing against Crossfit Wicked

on Sunday at 11:30am-12:30pm. We encourage you to come show your support and cheer on our team! We hope to add

more teams to our roster next season.

Warm-up:

          coaches choice

Skill:

           pendlay row/hspu

Strength:

        bench press: 5x5

        Pendlay row: 5x5

WOD:

         14 amrap

         50 hspu (floor)

         40 kb swing (70/53)

         30 burpee over box  

“Work capacity is to fitness what location is to real estate.”


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