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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Back Squats:
10@70%, 8@75%, 6@80%, 4@85%,
then max effort at 50% w/ no rest after last set of 4 @ 85%

4 Rounds of:
Run 200m
12 Wallballs (20/14) *3 burpee penalty if drop WB
20 Russian Twist w med ball (10 each side)
10 Alternating KB lateral lunges (5 each leg) (Rx 53/35)