Potomac – Saturday 131019

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

“Roy”

RX’d Level II Level I
Five rounds for time:
15 Deadlift, 225/155
20 Box Jump, 24/20
25 Pullup
Five rounds for time:
15 Deadlift, 185/135
20 Box Jump, 20/16
20 Assisted Pullup
Five rounds for time:
15 Deadlift, 135/95
20 Box Jump, 16/12
15 Assisted Pullup

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