Ballston CrossFit » Monday, March 10, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Monday, March 10, 2014

Open athletes – remember to submit your score prior to 8pm EST today!

Dr. Gold from Full Motion Life and Sport will be treating athletes from 5-6pm on Monday.

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Fitness:
Back squat, 1×15;1×10,1×5

Fitness:
For time (coach – record total time)

  • Run 800m
  • 10 pull-ups and 10 ring dips
  • Rest 120 seconds
  • Run 600m (400m & 200m)
  • 10 pull-ups and 10 ring dips
  • Rest 90 seconds
  • Run 400m
  • 10 pull-ups and 10 ring dips
  • Rest 60 seconds
  • Run 200m
  • 10 pull-ups and 10 ring dips

Performance:
Back squat, 1×20, 1×15,1×10

For time (coach – record total time)

  • Run 800m
  • 5 muscle ups
  • Rest 120 seconds
  • Run 600m (400m & 200m)
  • 5 muscle ups
  • Rest 90 seconds
  • Run 400m
  • 5 muscle ups
  • Rest 60 seconds
  • Run 200m
  • 5 muscle ups
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