Power Clean (35 Min)
2×1 Three Position Pause Ext+2 Hang Hi Pull
2×2 Hang Hi Pull+2 Hang Power Clean
2×2 Power Cleans (touch and go)

3-3-2-2-1-1-1 working up to training max

Met Con
6 Rounds
:20 Hang Power Cleans (M: 155/135/105/75, W:103/93/73/53)
:10 Rest
:20 Ab Mat Sit Ups
:10 Rest


 – 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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