Strength:
Power snatch to snatch, 10×1.1 (A)

 
Metcon:
4 rounds for time:
10 overhead squats, 95/65
10 box jumps, 24/20
Run 200m

Black and Red Barbell is cancelled today. Go to Trident CrossFit to support athletes and coaches of B&R at the Cap City Open meet!

CFR7 open gym is cancelled tomorrow.

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Yoga with Nina at Ballston Crossfit at 10am. Members of both boxes get free classes and for non-members its $10.

BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking). There is a huge pay parking garage under the space and you can also pay $1 to park at the Ballston Mall (4-5 blocks away).

Strength:
Clean & jerk, find 1RM
Then EMOTM 12: 2 power cleans to 1 jerk (75% of 1RM)
Choice one of the below:
1) 50 behind the neck barbell sit-ups*
2) 50 GHD sit-ups

*Recommend training bars for all to start. Will need partner to hold feet.

Strength:
Overhead Squat, 5×3 (A)

 
Metcon:
4 rounds for time:
10 box jumps, 24/20
10 deadlifts, 225/155

Strength:
Bench press, 5×5 (A)

 
Metcon:
4 rounds for time:
Run 400m
20 air squats
10 ground to overhead, 115/80