Potomac – Friday 131018

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SIGNING IN: Potomac and Patriot are exclusively using Front Desk HQ, a new client management system. You can only scan in using Front Desk HQ iPads. To scan in you can use a QR code on your phone, or a QR Key Fob (typing your e-mail and phone number sign-ins will be deactivated). All Key Fobs that were requested last week are available at your primary gym – speak to a trainer to pick yours up.

If you don’t know how to get your QR code on your phone, click here. If you’d like a new key FOB email billing@potomaccrossfit.com with your name and which gym you’d like to pick up your new FOB.
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CrossFit Teens goes Mon-Thu at Potomac and Patriot CrossFit

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Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Stict Toes to Bar/3 Divebomber

RX’d Level II Level I
EMOTM 10 Min
5-10s Ring Tuck Planche
5-10s Ring L-Sit

Four rounds for time:
12 Thruster, 95/65
Run 400m
Rest one minute

EMOTM 10 Min
5-10s Box Tuck Planche
5-10s Box L-Sit

Four rounds for time:
12 Thruster, 75/55
Run 400m
Rest one minute

EMOTM 10 Min
5-10s Box Assisted Handstand
5-10s Box Tuck Sit

Four rounds for time:
12 Thruster, 55/35
Run 300m
Rest one minute

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