Strength:
Bench press, 5×5 (A)

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

Metcon:
Buy in: 200 double unders
Then, 4 rounds for time
5 muscle ups (Scale: 2 pull ups and 2 rings per each muscle up)
10 handstand pushups
15 overhead lunges, 45/25
20 burpees
Finisher:
Turkish get-up practice

Strength
Front squat, find a heavy triple

Metcon:
In teams of two, AMRAP 10:
Hang squat snatches 95/65
Run 200m
*Workout is a partner AMRAP for snatches. One partner will complete 200m run and the other partner will do as many snatches as possible in that time frame. Score is total snatches.

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).