Friday 170811

  • 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.


Warmup

RX’d Level II Level I

Front Squat 3x4x85%

 

For Time:
10-20-30-20-10
One-arm DB Snatch (45/30)
*20 One-arm DB Push Press after each Round (10/side)


Front Squat 6-5-4-4-4-4-4

 

For Time:
10-20-30-20-10
One-arm DB Snatch (35/25)
*20 One-arm DB Push Press after each Round (10/side)


Front Squat 6-5-4-4-4-4-4

 

For Time:
10-20-30-20-10
One-arm DB Snatch (30/20)
*20 One-arm DB Push Press after each Round (10/side)

 

Post loads and times to comments.

5 Responses to “Friday 170811”

  1. Ryan S August 11, 2017 at 8:12 am #

    FS: 195
    Metcon: 14:32 rx

  2. JSP August 11, 2017 at 8:58 am #

    225

    8:56 rx

  3. John F. August 11, 2017 at 10:44 am #

    FSx4: 145, 150, 150
    Metcon: 9:19 L1

  4. Matt A August 11, 2017 at 6:10 pm #

    FS: 185
    Metcon: 7:49 LII

  5. Jack L. August 11, 2017 at 6:36 pm #

    7:20 RX

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