Wednesday, July 15, 2015

Midnight today is the final day to purchase tickets to the Nationals game: Friday, August 7, 2015 – BCF/CFR7 Washington Nationals Game.
Come out to CFR7 and watch the first annual B&R Open (BROpen) this weekend! Lifters will be hitting the platform on Saturday and Sunday – come watch some guys and girls move some weight!
https://ballstoncrossfit.com/saturday-and-sunday-july-18-19-2015-black-and-red-open-weightlifting-competition-at-cfr7/
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Fitness & performance:
Ring rows, 4 sets of max reps
Fitness
4 rounds for time:
Run 400m
10 power snatches, 95/65
10 burpees
Performance:
4 rounds for time:
Run 400m
10 power snatches, 115/80
10 burpees