Friday, February 23, 2024

Pre-Open Kick-Off Party TOMORROW, 1-4 PM at Shipgarten!
(7581 Colshire Dr, McLean VA)
All are welcome! Join us for a drink and to get excited to throw down in the Open next Friday!
If you haven’t yet, sign up at Games.CrossFit.com !

Strength
Every 1:30, 3 Rounds
1) 6-8 Feet Elevated Ring Rows w/ Pause at Top (FX: Non-Elevated) (RX+: Weighted)
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 15-20 Hollow Rocks (RX+: Weighted)

Conditioning
EMOM 15
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)
2-4)
AMRAP
21 Sit-Ups
15 Hand Release Push-Ups (FX: Push-Ups)
9 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
5) Rest