Potomac – Saturday 170902 – CrossFit.com 170515

  • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time for free. Just sign into the Free Class when you get here! New athletes must pre-register online or create an account and sign in once they get here.
  • Potomac garage now open 7am-7pm on Saturdays. Come on by and enjoy your validated parking and getting elite!



  • Warmup

    RX’d Level II Level I

    AMRAP in 20 Minutes:
    Run 400m,
    Max Reps* Overhead Squat (Bodyweight)

    AMRAP in 20 Minutes:
    Run 400m,
    Max Reps* Overhead Squat (⅔ Bodyweight)

    AMRAP in 20 Minutes:
    Run 300m,
    Max Reps* Overhead Squat (⅓ Bodyweight)


    *Complete maximum unbroken repetitions. Whenever you break up the overhead squat, complete a another 400m/300m run.

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