Ballston CrossFit » Tuesday, January 23, 2018
Best CF gym in Arlington | Call Us:703-688-2238

Tuesday, January 23, 2018

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!


Having pain/tightness?!? Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Every 2 for 10 (5 sets) of:
Strict Weighted Pull-up x 5 reps (Fx = work on 3 sets of 5-10 strict pull-ups / assisted pull-ups / ring-row)
(Record score for 5 RM weighted pull-up)

 

On a 20:00 Clock:

AMRAP 3 Minutes:
200m Run (sub 250m row if too cold)
Max Reps KBS (24/16 KG) (Rx+ = 32/24 KG)
Rest 1 minute

AMRAP 3 Minutes:
200m Run
Max Reps Push-ups
Rest 1 minute

AMRAP 3 Minutes:
200m Run
Max Reps Pull-ups (Fx = assisted pull-ups, Rx+ = C2B)
Rest 1 minute

AMRAP 3 Minutes:
200m Run
Max Reps Sit-ups (Rx+ = Toes-to-Bar)
Rest 1 minute

AMRAP 3 Minutes:
200m Run
Max Reps Lunges in Place
Rest 1 minute

Score = Total Reps

 

Post-WOD Finisher
EMOM 7:
45 Second Plank Hold

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