Wednesday, July 29, 2019

Lets Get ready for Saturday! We are honored to be a registered host for 31 Heroes!  Click here to register and donate. Locate CrossFit Route 7 or Ballston CrossFit under Virginia and follow instructions.  Lets make this an event to remember!

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Fitness:
Power clean; push press; jerk, 5×2.2.1 (A)

Performance:
1 power clean to 2 push presses, find a heavy complex

Fitness & performance:
12-9-6:
Power cleans (Fx: 135/95; Rx: 175/115)
Muscle ups (Fx: 2 pull ups/2 ring dips per rep)