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

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Yoga with Julia 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:

Power clean, work to a heavy single!

then,

Bench press, 5×3 (A)

Technique:

Muscle-up and double under technique

Metcon:

CrossFit Open Workout 15.3

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

 Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

http://games.crossfit.com/workouts/the-open

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