Thursday 170420

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​potomaccrossfit.com!​ You can see our membership policy ​here.
  • The Three’s Company Throwdown is almost upon us! April 28th at 6PM at Potomac, same-gender teams of 3 (mixed ability, both Rx and Scaled athletes on same team) will face off in a multi-workout throwdown! Click here to sign up, or email Colin at colin@potomaccrossfit.com with questions!
  • 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

    EMOTM for 12 Minutes:
    Min 1: Camber Walk 40’
    Min 2: :40 Plank
    Min 3: 8 One-arm DB OHS
     
    4 Rounds for Time
    25/20 Calorie Row
    5 Muscle-up
    10 Power Clean-and-Jerk (95/65)

    EMOTM for 12 Minutes:
    Min 1: Camber Walk 40’
    Min 2: :40 Plank
    Min 3: 8 One-arm DB OHS
     
    4 Rounds for Time
    25/20 Calorie Row
    10 Muscle-up Transition
    10 Power Clean-and-Jerk (75/55)

    EMOTM for 12 Minutes:
    Min 1: Camber Walk 40’
    Min 2: :40 Plank
    Min 3: 8 One-arm DB OHS
     
    4 Rounds for Time
    20/15 Calorie Row
    10 Assisted Pull-up
    10 Push-up
    10 Power Clean-and-Jerk (65/45)


    Post times to comments.

    2 Responses to “Thursday 170420”

    1. JSP April 20, 2017 at 10:17 am #

      19:53 (25 cal | 10 CTB pull-ups | 95 lbs)

    2. John F. April 20, 2017 at 10:26 am #

      EMOTM: camber walks w/ two 53# kb’s hung on black bands on the bar. OHS’s w/35# db.
      Metcon: 20:36 L2