Photo Oct 12, 12 42 42 PM

Warm up
3 Rounds
10 Squats
15 Band Good Mornings
1o Spider Lunges
5 Squat to Bootstrappers

Strength
Deadlift (25 Min)
Prep: 1×10 RDL w/bar, 3×5 working up
Work: 3-3-2-2 -2 working up

Partner Met Con*
21-15-9 reps of
Deadlift (M:225/185/135, W:153/123/93)
Box Jumps
V-Ups

*Partners Alternate movements: A does 21 DL/ B does 21 DL, A does 21 BJ, etc.

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

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