Events for November 2022

CrossFit DC Competitive Programming
May 31, 2016
Athlete Spotlight: Staci P.
May 31, 2016

Warm-Up
4 Rounds of
4 Spider Lunge w/ Reach Up
8 Pause Squats
4 Plank to Squat
8 Jump squats

then,

1 Min Band Super Front Rack/side

Strength – Hang Squat Cleans (30min)
Prep:
2 x 2 Hang Hi Pull + 4 Front Squats;
2 x 2 Hang Power Cleans + 2 Front Squats;
2 x 2 Hang squat Cleans

Work:
3-3-3-2-2-2

Met-Con
EMOM for 10min (5 rounds each), alternate between:
A) 3 Clean Pulls
B) :30 Max Burpees

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