Screen Shot 2017-05-26 at 1.45.01 PMScreen Shot 2017-05-26 at 1.45.01 PMScreen Shot 2017-05-26 at 1.45.01 PMScreen Shot 2017-05-26 at 1.45.01 PM
  • About
    • Coaches
    • Locations
  • Sign Up / Programs
    • Membership Plans
    • New to CrossFit
      • Sign up for a Free Intro
      • Sign up for CrossFit Elements
    • Experienced CrossFitter
      • Visiting CrossFitter Drop In
      • Request a Free Class (locals only)
    • Join Now
    • Personal Training
    • Nutrition
  • Schedules
    • H ST NE Schedule
    • U ST NW Schedule
  • WOD & Blog
    • WOD
    • Blog
    • Community
    • Member Resources
  • Drop In
  • Contact
  • Contact
  • Visiting CrossFitters
  • Blog
  • Coaches
✕

Bring-a-Friend Day, 11/16

  • Home
  • Blog
  • Workout of the Day
  • Bring-a-Friend Day, 11/16
Friday, 11/15
November 14, 2019
Sunday, 11/17
November 16, 2019
Show all

Warm Up

3 Rounds
10 Pause Squats
5 Squat to Bootstrappers
10 Alt Samson Lunges
5 Plank to Squat

Met Con

Partner AMRAP 25 Minutes
20 DB Thrusters
20 Burpees
20 OH Plate Lunges
20 Ab Mat Sit Ups
20 Box Step Ups
20 Hanging Knee Raises 

Related posts

May 5, 2022

Friday, 5/6


Read more
May 4, 2022

Thursday, 5/5


Read more
May 3, 2022

Wednesday, 5/4


Read more

Comments are closed.

Explore our latest posts

  • Programming Preview: Week of 3/20
  • Programming Preview: Week of 3/13
  • Programming Preview: Week of 3/6
  • Coach’s Corner: Peter Petersan
  • CFDC U Street Member Spotlight March 2023: Ted Katz and Leah Krohn

Browse Posts By Month

Browse Posts By Category

CrossFit DC

1507 U ST NW
Washington, DC 20009

1365 H ST NE
Washington, DC 20002

Call or Text: (202) 780-0309
Email: info@crossfitdc.com

Quick Links

Membership and Pricing
Visiting CrossFitters
Coaches
Blog
Contact Us

Our Friends

CrossFit Journal: The Performance-Based Lifestyle Resource

© 2019 CrossFit DC