Friday 170421

  • Join CrossFit Kids every first and third Sundays of every month at Patriot CrossFit! CrossFit Kids at 11:45am – 12:15pm and CrossFit Preteens/Teens at 12:30pm – 1:30pm. Click here for more information.
  • Interested in massage right here at Potomac CrossFit? Schedule an appointment online today!
  • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you? If so, come check out PCF’s hybrid CrossFit-Strongman class (it doesn’t matter what your level of strength is) – classes run at Patriot every Sunday from 0800-0930 and the 2nd and 4th (& 5th) Sunday at 1130.
  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!



  • Warmup

    RX’d Level II Level I

    Overhead Squat 5x1x90%
     
    2 Rounds for Time
    Run 400m
    Rest 1 Minute
    Run 300m
    Rest 1 Minute
    Run 200m
    Rest 1 Minute

    Overhead Squat 5-4-3-2-1-1-1-1-1
     
    2 Rounds for Time
    Run 400m
    Rest 1 Minute
    Run 300m
    Rest 1 Minute
    Run 200m
    Rest 1 Minute

    Overhead Squat 5-4-3-2-1-1-1-1-1
     
    2 Rounds for Time
    Run 300m
    Rest 1 Minute
    Run 200m
    Rest 1 Minute
    Run 200m
    Rest 1 Minute


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    One Response to “Friday 170421”

    1. JSP April 21, 2017 at 12:26 pm #

      170

      12:11 Rx

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