Strength
Every 2:00, 6 Sets
3 Push Press
1-3) Pause in Dip (50-60% of 1RM CJ)
4-6) (↑, no misses)
*Touch and Go

Conditioning
AMRAP 15
250/200m Row
8 Handstand Push-Ups (FX: 6) (RX+: Strict OR 2″/1″ Deficit)
12 Pull-Ups (FX: 9) (RX+: Chest to Bar Pull-Ups)
*RX/RX+ Min: 4 Rounds + Row

Strength
Every 2:00, 3 Rounds
1) 16 Back Rack Lunges (30-40% of 1RM Back Squat)
2) 100′ Sandbag Bear Hug Carry
3) 10 Side Plank Hip Touch + :20-:30 Side Plank (each side)

Conditioning
For Time:
42-30-18 Sit-Ups (FX: 35-25-15)
21-15-9 Goblet Squat (24/16) (FX: 16/12) (RX+: 32/24)
*10:00 Cap

No classes today! Instead, come support Girls Gone RX!
First heat kicks off at 8 AM and we’ll finish around 3 PM!

We are 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.
We have raised approximately $6,000 and want to keep going! If you’d like to support the fight against breast cancer, DONATE HERE!

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