Don’t forget to come out to CrossFit Lorton to support our team at SuperFit Lorton!

For more info visit: https://www.superfitgames.com/events/team-superfit-lorton

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Heavy Squat clean Interval
Every :90 for 15:00
Perform 1 Squat Clean
*increase 5# every succesful lift
Working sets start 45# under 1 RM

For Time:
600m Run
21 Power Cleans, 155/105 , Fx:115/80
400 M Run
15 Power Cleans 155/105, Fx:115/80
200 M run
9 Power Cleans 155/105, Fx: 115/80

Back Squat EMOM 8:
3 Back Squats at 80-85% of 5RM (or 10# heavier than 6/5/17)

AMRAP 15:
200 M Run
8 Thrusters 115/80, Fx:95/65
12 Deadlifts 115/80, Fx:95/65

Power Snatch
5 x 3 Touch and Go (ME)

Partner Wod
For time (one partner working at a time)
125 Wall Ball Shots 20/14
100 Cal Row
75 Toes to Bar, Fx: Knee Raises
50 Handstand Push Ups, Fx: Hand Release Push ups
25 Chest to Bar Pull-ups, Fx: Pull ups

Turkish get ups
3 x 10 (A: 5 each side)

Bench Mark Wod:

“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare:8/19/2016

Handstand Finisher:
RX: Accumulate 4:00 Free Handstand hold
Fx: handstand practice with a partner

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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We will be offering open gym on Monday, Wednesday and Fridays at noon. Please remember that the WOD takes precedence of the Rig or equipment if needed for the workout. Please use crash mats if you are dropping weights and try to plan your conditioning around the natural noise of the days workout as to not take away from the instruction of the coach. Thanks and enjoy!

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Strict Press:
Find Heavy Double
16:00

5 Rounds for time:
3 Muscle Ups, FX: 3 pull-ups and 3 ring dips
5 Power Cleans 135/95, Fx: 95/65
7 Front Squats 135/95, Fx: 95/65