Sign-up to attend our Winter Wine Tasting at The Wine Outlet in Vienna, on November 20th, 2pm!
Cost: $25 (venmo @crossfitroute7), this will include 2 (+) glasses of wine and charcuterie board snacks!

Sign-up here: https://docs.google.com/spreadsheets/d/1mLej0APz3UqRrOuQDMkZ3C-NkMP0oGXipV0K9k-P__E/edit?usp=sharing

Strength
Every 3:00, 5 Sets
1-3) 5 Front Squats (65-70%)
4-5) 12 Front Squats (40-45%)

Superset Accessory
1-3) :20-:30 Banded Lateral External Rotation Hold

Conditioning
EMOM 16
1) 18/13 Calorie Bike (FX: 15/10) (RX+: 21/16)
2) AMRAP Dumbbell Box Step Overs (24/20) (50/35) (FX: 35/20)
3) Rest
4) Rest
*2 Dumbbells on Step Overs