Patriot – Thursday 131031

Happy Halloween!

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!

CrossFit Teens at Patriot CrossFit is cancelled today, October 31, 2013

Snatch
3-3-3-3

10 Shoulder to Overhead (185/125)
20 Burpees
30 KB Swings (53/35)
40 Pull-ups
50 Air Squats
40 Sit-ups
30 KB Lunges (53/35)
20 Chest to Bar Pull-ups
10 Shoulder to Overhead (135/95)

LII
10 Shoulder to Overhead (135/95)
20 Burpees
30 KB Swings (53/35)
30 Pull-ups
50 Air Squats
40 Sit-ups
30 KB Lunges (53/35)
10 Chest to Bar Pull-ups
10 Shoulder to Overhead (115/75)

LI
10 Shoulder to Overhead (95/65)
20 Burpees
30 Russian KB Swings (53/35)
30 Assisted Pull-ups
40 Air Squats
30 Sit-ups
20 KB Lunges (53/35)
20 Pull-ups/Assisted Pull-ups
10 Shoulder to Overhead (65/42)

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