Patriot – Friday 131101

Potomac and Patriot CrossFit will be doing the Adaptive Alliance Workout of the Day on Saturday to support the 2nd Annual Working Wounded Games at CrossFit Rubicon. You can get more details on the WOD, the competition, and how you can support these terrific athletes here.

Come join us at CrossFit Kids this Sunday, November 3, 2013 at Patriot CrossFit!  Class starts at 11:45am.  Sign up here!

EMOTM 10 Minutes
2 Thrusters
5 TTB

AMRAP 7 Minutes
3 Renegade Row Man Makers (35s/25s)
10 DB Box Step Ups (24in/20in)

LII
AMRAP 7 Minutes
3 Renegade Row Man Makers (30s/20s)
10 DB Box Step Ups (24in/20in)

LI
AMRAP 7 Minutes
3 Renegade Row Man Makers (15s/10s)
10 DB Box Step Ups (20in/16in)

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