Strength:

EMOTM 10:
3 push presses, choose weight

Metcon:
3 rounds (rotate stations after each minute)
40 second work/20 seconds rest intervals of:
Pull-ups
Handstand pushups
Toes to bars
Box jumps, 24/20
Row for calories

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

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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 and jerk technique

Metcon:
In teams of two, AMRAP 30:
3 muscle ups (Scale: 6 pull ups; 6 ring dips)
6 thrusters, 135/95
9 bastards
*While one partner completes the rounds, the other partner will complete a 400m run. Upon completion of the run, partners will switch. Score is total rounds.

Strength:

Deadlift, 3×10 (A)

Metcon:
9-15-21:
Push press, 95/65
Box jumps, 24/20
Toes to bars

DODGEBALL WARMUP! (with a fitness twist!)

Strength:
Kipping ring dip technique and/or 4x ME sets ring dips

Metcon:
4 rounds for time:
Row 300m
30 wallball shots, 20/14
10 ring rows