Wednesday, September 23, 2015


Wednesday, September 23, 2015

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.


10@70%, 8@75%, 6@80%, 4@85%

AMRAP 12 of:
10 Single leg RDLs with KB (5 each leg)(Rx 32/24, Fx 24/16)
15 Box Jumps 24/20 (games standard)
10 ring dips*
200 meter run

*(no thicker than medium band if needed) (sub out will be box/bench dips)