Gymnastics Skill
EMOM 15 Min (5 Rounds each)
A) 5 Hinge Row
B) 10 Alt Shoulder Taps
C) 15 Hollow Rocks

Met Con
AMRAP 12 Minutes
6 DB Power Jerks (M:50/40/30, W:35/25/15)
12 Push Ups
24 Double Unders (scale to 48 Single Skips)


 – Mobility @ U Street Location with Coach Paul, 10/11 @ 6:30PM

– Bring-a-Friend Day 10/13

*NO classes after 11am CrossFit Class at H Street location because of H Street Festival*

– Sign up for this year’s  CFDC SMACKDOWN!! Details to follow this week!!!

***Saturday, 10/20 @ H Street Location***

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