TONIGHT!!! Do you want to know the WOD for Friday? OPEN WOD 16.1 will be released Thursday Night at 7:45 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.
Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.
Submit your 2016 Spring Hoodie order. Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.
1 Snatch + 1 low hang Snatch + 1 OHS (A)
3 rounds for time:
10m Overhead KB lunges left 24/16 FX: 16/12
10m Overhead KB lunges right 24/16 FX: 16/12
10 HSPU (RX men to a 45lb deficit)