Friday 170714

  • 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.



  • “Death by 10m Sprint”
     
    Warmup

    RX’d Level II Level I

    Overhead Squat 3x2x90%
     
    EMOM*
    Min 1: Sprint 10m, 1 rep
    Min 2: Sprint 10m, 2 reps
    Min 3: Sprint 10m, 3 reps
    Min 4: Sprint 10m, 4 reps
    … until failure.

    Overhead Squat 5-4-3-2-2-2-2-2
     
    EMOM*
    Min 1: Sprint 10m, 1 rep
    Min 2: Sprint 10m, 2 reps
    Min 3: Sprint 10m, 3 reps
    Min 4: Sprint 10m, 4 reps
    … until failure.


    Overhead Squat 5-4-3-2-2-2-2-2
     
    EMOM*
    Min 1: Sprint 10m, 1 rep
    Min 2: Sprint 10m, 2 reps
    Min 3: Sprint 10m, 3 reps
    Min 4: Sprint 10m, 4 reps
    … until failure.


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    2 Responses to “Friday 170714”

    1. JSP July 13, 2017 at 9:52 pm #

      What’s the mod for the non-runners?

    2. JSP July 14, 2017 at 9:09 am #

      170

      23 calories

      Ryan, I think you may have left some wrist wrap lookin’ things. I put them in the upper right cubbyhole.

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