From CrossFit DC: #WeAreOrlando
June 19, 2016
Wednesday, 6/22
June 21, 2016

Tuesday’s class workouts at CrossFit DC, at both H and 14th Street Gyms, will be a partner chipper done in memory of the victims of the Orlando shooting.

All members are encouraged to show their support by attending class, participating in the workout, and contributing to the Pulse Victims Fund (via GoFundMe, who have donated $100k to cover all transaction fees so 100% of donations will go to cover funeral costs and medical bills).

Please read more about why we are doing this in our blog post “From CrossFit DC: #WeAreOrlando

3 Rounds of
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Plank to Squat
10 Squats


1:30 Death Stretch/ side (:45 down/ :45 up)

Partner Met-Con
Once through for time:
49 Burpees
49 Toes to Bar
49 DB Thrusters
49 Med Ball Sit-Ups*
49 OH Plate Lunges
49 DB Hang Power Cleans
– Reps are per partner, but may be divided up as desired
– Scale Toes to Bar to Hanging Knee raises or V-Ups
* Partners alternate reps in MB Sit Up, reaching MB to floor overhead and passing to partner at top of sit-up (partner without MB does not do sit-up)

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