Last call to sign-up and join us for our Winter Wine Tasting at The Wine Outlet, Vienna, this Sunday at 2pm! Venmo $25 to @crossfitroute7 and sign-up below to enjoy the tasting!

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

Strength
Every 2:00, 9 Sets
1-3) 2 Power Clean to Parallel Catch + 1 Front Squat (↑, start around 70% 1RM CJ)
4-6) 1 Power Clean + 1 Squat Clean (↑)
7-9) 2 Squat Clean (↑)

Conditioning
For Time:
9-7-5
Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)
Squat Cleans (165/115) (FX: 135/95) (RX+: 205/145)
*10:00 Cap