Patriot – Friday 140103

Schedule Announcement: Daytime (0930 and 1200 classes) at Patriot will be relocated to Potomac Crossfit (1320 N Courthouse Road, Arlington, VA) on Thursday and Friday, Jan 9 and 10 due to HVAC repair and remodel. We apologize for the inconvenience, but the repair will require demolition of the existing ductwork that cannot be done while the building is occupied. Childcare will be available at Potomac on those days.  Parking info here.


Crossfit Games Open registration begins January 15, and the first Open workout will be announced on February 27.  Stay tuned for more information.


E2MOT2M for 10 Minutes
2 Front Squats
10 Toes to Bar

5 Rounds
5 Power Cleans (165/105)
10 Hand Release Push-ups
30 Double Unders
10 Pull-ups

5 Power Cleans (115/80)
7 Hand Release Push-ups
20 Double Unders
7 Pull-ups

5 Power Cleans (95/65)
7 Knee Hand Release Push-ups
30 Single Unders
7 Assisted Pull-ups

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