One week until our First Annual Golf Tournament!

When: Saturday, October 22, 2022 at 1 PM at the South Riding Golfer’s Club
Cost: $80 (venmo @crossfitroute7 or email [email protected] to charge ZenPlanner)

Cost includes 18 holes of golf, cart, small bucket of balls for warming up at the driving range, 2 domestic beers and 1st, 2nd, and 3rd Foursome Prizes. All levels of golfing experience welcome!

8 Rounds For Time with Partner (Split any way)
10 Power Cleans (135/95) (FX: 115/80) (RX+: 165/115)
5 Synchro Burpees
2 Rope Climbs (FX: 1) (RX+: 3)
50 Double Unders (FX: 30) (RX+: 70)

*30:00 Cap

Strength
Every 1:30, 3 Rounds
1) Freestanding Handstand Practice w/ Wall (FX: Wall Facing Handstands) (RX+: Handstand Walk)

2) 10 Cossack Squats w/ Rig

Conditioning
For Time:
12-9-6 Thrusters (125/85) (FX: 100/70) (RX+: 145/100 Unbroken)
200m Run after each set

straight into…

36-27-18 Wall Balls (20/14) (RX+: Unbroken)
200m Run after each set (FX: 100m)
*14:00 Cap

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

Superset Accessory
3 out of 5 sets: 20/20 Banded Terminal Knee Extension

Conditioning
Every 1:30, 3 Rounds
1) 250/200m Row (FX: 200/150m)
AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)

2) Rest

Strength
Every 2:00, 8 Sets
1-4) 1 Snatch Pull w/ Pause in Extension + 2 High Hang Snatch w/ 3s Pause at Parallel Catch (↑)
5-8) 1 Snatch Pull + 2 High Hang Squat Snatch (↑)

Conditioning
AMRAP 7
35 Double Unders (FX: 20)
7 Hang Power Snatch (75/55) (FX: 55/35)

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