Join us from 1-4 PM at Settle Down Brewery Co. in Falls Church, to celebrate the beginning of the CrossFit Open! More details here!

Strength

E3MOM 15
3 Tempo Front Squats (55×5) (↑)

Conditioning

AMRAP 10
200m Run
10 Thrusters (115/80) (Fx: 75/55) (Rx+: 135/95)
1 Rope Climb (Rx+: Legless)

Looking forward to seeing everyone tomorrow at Settle Down Brewing Co., in Falls Church, from 1-4pm for our 2022 Open Pre-Game Party!

Strength

3 Rounds
5 Behind the Neck Snatch Grip Sotts Presses + 5 Behind the Neck Snatch Grip Push Jerks (↑)
10 Each Arm Single Arm Dumbbell Bench Press (↑)

Conditioning

EMOM 16
1: 275/225m Ski (Fx: 225/175) (Rx+: 325/275)
2: Rest
3: 2 Power Snatches (ME)
4: Rest

Strength

E2MOM 10
1 Push Press + 4 Push Jerks @75-80% (% Based on 1RM Push Press)

Conditioning

4 Rounds
500/450m Row (Fx: 450/400)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
10 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Strength

E3MOM 18
3 Power Cleans (↑)

Or…

E3MOM 18
3 Touch-and-Go Power Cleans (ME)

Conditioning

10 – 20 – 30 – 40
Box Jump Overs (24/20)
5 Deadlifts Each Round (255/175) (Fx: 205/145) (Rx+: 295/205)

Strength

3 Rounds
10 V-Ups (Fx: Tuck-Ups)
10 GHD Hip Extensions (Fx: Arch Extensions)
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft)

Conditioning

AMRAP 14
600m Run
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)