Wednesday 180919 at Potomac

Front Squat (2-2-1-1-1-1)

Build to a 1RM

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Tuesday 180918 at Potomac

Strength

Power Clean (2-2-1-1-1-1)
Build to a 1RM

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups

Sunday 180916 at Potomac

Metcon (Time)

With a Partner, For Time:
Run 1 Mile, together
60 Bar Muscle-up
80 Handstand Push-up
100 Pistol, alternating legs
Run 1 Mile, together< If you complete the Sunday Smash, it may interfere with regular PCF Programming. These workouts are designed for experienced CrossFitters; more is not always better, better is better.

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