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Warm up
3 Rounds
5 Rolling split straddles
10 Alt Samson Lunges
5 Plank to Squat
10 Squats

Met Con
3 rounds
In 3 Minutes:
Row 300 M
20 Box Jumps
Max Burpees in remaining time
Rest 3 Minutes

In 3 Minutes:
30 Wall Ball
20 Alt OH Plate Lunges
Max Burpees in remaining time
Rest 3 Minutes

Upcoming Event:

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


  – 12/16 & 12/17 U Street Location will be CLOSED for USAW Certification

– Log in your daily WOD results and progress at the Train Heroic app, e-mail us at info@crossfitdc.com if you have any questions signing up and/or logging in

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