Potomac – Friday 140103

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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.

Potomac parking info here.
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Pick up in the next round where you left off in the METCON.
Warmup: EMOTM 8 Min
3 Snatch Balance
3 V-Situp
Alt: 3 Ring Row Drill/3 Diamond Pushup

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

5 Rounds for reps, work for two minute, rest for one minute:
5 Thruster, 95/65
10 Front Rack Lunge, 95/65
15 Toes to Bar

EMOTM 10 Min
5-10s Band Assisted Handstand
5-10s Box L-Sit

5 Rounds for reps, work for two minute, rest for one minute:
4 Thruster, 75/55
8 Front Rack Lunge, 75/55
12 Toes to Bar

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

5 Rounds for reps, work for two minute, rest for one minute:
4 Thruster, 55/35
8 Front Rack Lunge, 55/35
12 Toes to Wherever

Post rounds plus reps to comments..

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