Community WOD

CrossFit Georgetown – CrossFit

5.27.19 – ONLY class time is 9:00AM – Memorial Day WOD is MURPH, pot luck and drinks to follow. Bring the whole family!

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Activation

Foam Roll: Quads, IT Band, Butt, Thoracic spine, Scaps, Delts

Warm-up

Team Tag In (Teams of 5-6)

Start with 6 Cal AB

1 shuttle run

Tag in team mate….continues till first team wins.

Metcon (3 Rounds for reps)

Can be done by self…or with a partner.

Partner is you go I go for each movement Partner A will do 9 cal following Partner B will do 9 cal…so on till 8 min is up
8min AMRAP

9 Cal Row

6 Deadlifts (225/135)

3 RKBS (70/53)

REST 3 MIN

8 min AMRAP

9 Cal AB

6 Slam Balls (20/14)

3 Shuttle Runs

REST 3 MIN

8 min AMRAP

9 V-ups

6 Burpees over the bar

3 Power cleans (135/85)