Saturday 170715 – 2012 CrossFit Games Track Triple + Chipper

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  • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time for free. Just sign into the Free Class when you get here! New athletes must pre-register online or create an account and sign in once they get here.
  • Potomac garage now open 7am-7pm on Saturdays. Come on by and enjoy your validated parking and getting elite!



  • 2012 CrossFit Games- Track Triplet

    2012 CrossFit Games- The Chipper
     
    Warmup

    RX’d Level II Level I

    3 Rounds for Time
    11 Split Snatch (115/75)
    7 C2B Pull-up
    Run 400m, then
    Rest 4 Minutes, then
    10 Overhead Squat (95/65)
    10 Box Jump Over (24/20)
    10 Thruster (115/75)
    10 Power Clean (135/95)
    10 Toe-to-Bar
    10 Burpee Muscle-up
    10 Toe-to-Bar
    10 Power Clean
    10 Thruster
    10 Box Jump Over
    10 Overhead Squat


    3 Rounds for Time
    11 Split Snatch (95/65)
    7 C2B Pull-up
    Run 400m, then
    Rest 4 Minutes, then
    10 Overhead Squat (75/55)
    10 Box Jump Over (20/16)
    10 Thruster (95/65)
    10 Power Clean (115/75)
    10 Toe-to-Anywhere
    10 Burpee Pull-up
    10 Toe-to-Anywhere
    10 Power Clean
    10 Thruster
    10 Box Jump Over
    10 Overhead Squat


    11 Split Snatch (65/45)
    7 C2B Pull-up
    Run 400m, then
    Rest 4 Minutes, then
    10 Overhead Squat (65/45)
    10 Box Jump Over (16/12)
    10 Thruster (65/45)
    10 Power Clean (75/55)
    10 Hanging Knee-Raise
    10 Burpee
    10 Hanging Knee-Raise
    10 Power Clean
    10 Thruster
    10 Box Jump Over
    10 Overhead Squat


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