Yoga with Jenn 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 must 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.

Free class at 10am for anyone looking to tryout CrossFit or our box! Bring friends

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Hang clean, 7×2 (A)

AMRAP 12:
3 power cleans, 135/95
5 handstand pushups
15 double unders

“Barbara”
5 rounds:
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
*Rest exactly three minute between rounds (recorded times includes the 12 min of rest during the metcon)

http://www.crossfit.com/mt-archive2/003242.html

Big lifting day! Time to work!

Snatch to overhead squat, 10×1 (A)

and then,

Split jerk, 10×1 (A)

Optional: Running, rowing, airdyning interval work.

Back squat, 5×5 (A)
*Add 5-10 pounds from last week.

Muscle up technique
then

EMOTM 10: Evens Max rep box jumps (32/26), Odds Max rep muscle ups (or muscle up transitions)