Monday 170320

  • Did you know you can order PCF apparel online? Click here!
  • There will be NO 6:45PM Class on Thursday night at Potomac.
  • Please join us for our CrossFit+Yoga event on Thursday, 3/23 @ 7PM at Potomac CrossFit! The event is free, but we have a suggested donation of $25, raised money will go to a local veterans charity.. Click here to sign up!

8:30PM on Thursday night, come out for a 17.5 Announcement Viewing Party and watch the final chapter of Colin vs. Dan in the 2017 CrossFit Open. Colin and Dan are tied at two workouts a piece, so it should be a good ol’ fashioned barn-burner! Bring some beers, hang out, and enjoy the show!


Warmup

RX’d Level II Level I
Back Squat 5x5x75%
2 Rounds for Reps:
2 Minute Tabata
Russian Kettlebell Swing (70/53)
2 Minute Tabata

Back Squat 7-7-6-6-5-5-5-5-5
 
2 Rounds for Reps:
2 Minute Tabata
Kettlebell Swing (53/35)
2 Minute Tabata
Assisted Ring Dip


Back Squat 7-7-6-6-5-5-5-5-5
 
 
2 Rounds for Reps:
2 Minute Tabata
Russian Kettlebell Swing (53/35)
2 Minute Tabata
Assisted Push-up


Post loads and total reps to comments.

One Response to “Monday 170320”

  1. Dan S March 20, 2017 at 7:55 pm #

    Squat 3×3 at 185. Pretty much all I could manage today.
    Metcon 44+22+40+12=118. Russian KB swings at 70#, blue band for dips.