Strength:

Power snatch to snatch balance, 10×1.2 (A)

*Complex is one power snatch to two snatch balances.

Metcon:

EMOTM 20:
Evens: row 15 calories
Odds: 2 snatches, 75% of complex

Strength:
Front squat to jerk, 10×1 (A)

Metcon:

AMRAP 12:
12 handstand pushups
12 kettlebell swings, 24/16*
12 sit-ups
200m run

*Games Standard kettlebell swings

EMOTM 10:
Evens: 5 muscle ups
Odds: 5 box jumps (high – athletes choice)

AMRAP 15:
5 power cleans, 145/100
15 wallball shots, 20/14*
30 double unders

*Each time you drop the wallball shots, add 5 double unders to rep count for remainder of the workout.

Make sure you enter your CrossFit Open 15.2 scores before 8pm Monday night! Great job this week.

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Strength:
Deadlifts, 5×5 (A)

Metcon:
5 rounds for time:
Row 200m
10 shoulder to overhead, 115/80*
10 burpees over bar

*Each time you drop the shoulder to overhead, add 2 burpees to rep count for remainder of the workout.

Black and Red Barbell meets at 9am. Open gym from 9-11am.

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Yoga with Jenn at Ballston Crossfit at 10am (dress WARM – with the cold weather it’ll be chilly in the box). 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).