Join us TOMORROW for Girls Gone RX!

No CrossFit classes on Saturday as we will be hosting over 30 teams of women from all over the DMV for a competition to fight breast cancer! We invite you all to come cheer on our athletes and fight breast cancer with us!
We will have food, raffle prizes and a pop-up shop selling all sorts of CrossFit gear.
If you’d like to donate to Compete For a Cure you can still do so here: Fight Breast Cancer Here!

Strength
Every 1:30, 5 Rounds
1) 6-8 Strict Handstand Push-Up (FX: Pike/Abmat) (RX+: Deficit)
2) 3-5 Bar Muscle-Ups (FX: 1-2 OR 6-8 Banded Strict Pull-Ups) (RX+: Ring)

Conditioning
AMRAP 9
100m Run
3 Wall Walks (FX: 2) (RX+: 2 Hand Release Push-Up Into Each Wall Walk)
100m Run
9 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)

Strength
Every 2:30, 6 Sets
3 Front Squat
1-2) 31X-Tempo (55-60%)
3-4) 30X-Tempo (65-70%)
5-6) No Tempo (75-80%)

Conditioning
EMOM 10
1) 18/14 Calorie Bike (FX: 14/11) (RX+: 21/16)
2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
3) AMRAP Wall Balls (20/14)
4-5) Rest
*RX/RX+ Min: 30 Total Wall Balls

Work on your Kipping/Butterfly Pull Ups at the Skills Clinic tonight at 5:45 PM!

Conditioning
4 Rounds for Time (RX+: 5 Rounds)
500/400m Row (FX: 400/300m)
50 Double Unders (FX: 35)
400m Run (FX: 300m)
50 Double Unders (FX: 35)
*30:00 Cap

Cool-Down
:45 on/:15 off
1) Single Leg Forward Fold (Side A)
2) Single Leg Forward Fold (Side B)
3) Downdog Stretch
4) Frog Pose
5) Saddle Pose

Strength
In 25:00:
Establish 1RM Deadlift

FX:
Establish 3RM Deadlift

Conditioning
AMRAP 7
14 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
7 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)
*RX/RX+ Min: 3 rounds

Strength
Every 2:30, 6 Sets
1-3) 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (70-75%)
4-6) 2 Hang Squat Snatch (75-80%)
*Hold onto bar b/t reps

Conditioning
3 Rounds for Time:
200m Run
10 Burpees Over Bar
10 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)
*10:00 Cap