Strength
Every 2:00, 5 Sets
4-6 Handstand Push-Ups (FX: Pike/Box Handstand Push-Ups) (RX+: Deficit)

Conditioning
Every 2:00, 2 Rounds
1) 30/21 Calorie Bike (FX: 24/16) (RX+: 36/26)
2) 100 Double Unders (FX: 75) (RX+: 125)
3) 30/21 Calorie Row (FX: 24/16) (RX+: 36/26) + AMRAP Burpees Over Rower
4) Rest
*Score is total Burpees Over Rower

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

Looking to strengthen your core and sculpt those abs?
Join Coach Mariah for Ab Attack tonight at 5:45 PM!

Strength
Every 3:00, 5 Sets
1-3) 5 Bench Press (70-75%)
4-5) 10 Pause Bench Press (45-50%)

Superset Accessory
1-3) 15 Straddle L-Sit Leg Lift

Conditioning
EMOM 15
1-2) 400m Run (FX: 300m)
3) 15/10 Calorie Ski (FX: 12/8) (RX+: 18/13)
4) AMRAP Wall Walks
5) Rest
*Score is total Wall Walks

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

Superset Accessory
1-3) 15 Banded Face Pulls

Conditioning
AMRAP 14 w/ Partner – Alternate Movements
16/12 Calorie Row (FX: 12/8)
16 Box Jump Overs (24/20) (FX: 12)
12 Dumbbell Hang Power Cleans (50/35) (FX: 35/20)
*2 Dumbbells for Hang Power Cleans

“Fran”
For Time:
21-15-9
Thrusters (95/65)
Pull-Ups

*Compare to 10/14/21

Post-WOD Strength
Every 1:30, 4 Rounds
1) 10 Alternating Single Leg Box Squat (FX: 6/6 Lateral Box Step Ups) (RX+: Alternating Pistol)

2) 50’/50′ Single Kettlebell Bottoms Up Carry (FX: Dumbbell)

3) :45 Weighted Plank