Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here.

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Teams of 2:
10 minute AMRAP of:
100 meter OH plate carry (rx-45/25) (fx-25/15)*
3 Muscle Ups (Rx) or 6 Chest 2 Bar (Fx)
10 Goblet Squats (Rx-70/53)(fx-53/35)
*if you put the plate down on the carry is a 3 burpee penalty on spot.

3 minute rest

Teams of 2:
10 minute AMRAP of:
250 meter row
8 Push Press (Rx: 135/95)(Fx: 115/75)
12 Shoulder to Overhead
8 Barbell Roll Outs