Have you signed up for our the First Annual CFR7 Golf Tournament?
When: Saturday October 22, 1 PM!
Where: South Riding Golfer’s Club
Cost: Venmo $80 to @CrossFitRoute7
How: Sign up at the link https://docs.google.com/spreadsheets/d/1KSmbL69KrhxG-zjQEZQBYHs20RVBNR8dwgRr94fq–M/edit?usp=sharing

Strength
Every 3:00, 5 Sets
RX: 2 Back Squats (Set 1: 80-85%, Sets 2-4: 85-90%, Set 5: 90-95%)
FX: 4 Back Squats (Sets 1-2: 70-75%; Sets 3-5: 75-80%)

Superset Accessory
3 out of 5 sets: 15 Underhand Banded Pullaparts

Conditioning
2 Rounds for Time:
20 Back Rack Lunges (95/65) (FX: 75/55) (RX+: 115/80)
20 Box Jumps (24/20)
20 Toes to Bar (FX: 15) (RX+: Unbroken)
*10:00 Cap