Programming Preview: Week of 11/27

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Monday, 11/27: Met Con – Burpees, KB Swings, Box Jumps, Toes-to-Bar, DB Hang Squat Cleans, DB Push Press
Tuesday, 11/28: Snatch Balance & Met Con
Wednesday, 11/29: Death by Pull Ups & 3 Round Finisher NFT
Thursday, 11/30: Pause Front Squats & EMOM
Friday, 12/1: Handstand Walk Skill Progression & AMRAP
Saturday, 12/2: Deadlift & Partner Met Con
Sunday, 12/3: EMOM, Baseline Test, & 3 Round Finisher NFT

Upcoming Events:

  – CrossFit DC Nutrition Seminar, 12/2, 4PM to 5:30PM  @ H Street Location and

12/3, 4PM to 5:3oPM @ U Street Location

  – CrossFit DC Ugly Sweater Holiday Party, 12/16, 6PM to 10PM  @ H Street Location


  – Log in your daily WOD results and progress at the TrainHeroic app, e-mail us at if you have any questions signing up and/or logging in

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