Friday, 4/20
April 19, 2018
Sunday, 4/22
April 21, 2018

Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Hips to Wall

1:30 Death Stretch/side (:45 low/:45 high)

Strength
Hang Squat Clean (25 Min)
Prep:
2×2 Hang Hi Pull + 2 Hang Power Cleans + 4 Front Squats
2×1 Hang Hi Pull + 1 Hang Power Cleans + 1 Hang Squat Cleans

Work: Hang Squat Clean 2-2-1-1-1

Met Con
3 Rounds
AMRAP 2 Minutes
6 Bastards
9 Front Squats (M:185/165/135/95, W:123/113/93/63)

Reminder:

Lift Off Competition – hosted by CFDC and DCW

Saturday, April 21st from 2pm to 4:30pm @ U Street Location

E-mail Emily at emily@crossfitdc.com to sign up and for more information

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