CrossFit Georgetown – CrossFit

3.3.19 – 12-5PM Chase the Chief Event
3.9.19 – 8AM Airrosti Lacrosse Ball Event
3.23.19 – Family Bowling Night + Post Open Celebration

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Foam Roll: Quads, Lats, Butt, Back, Shoulders



10 M,Y,T’s (orange band)


3min AB/Rower


Hot Lava:

Split gym in 2 teams. Have 1 more 10# plate as there is a person for each team

5 people = 6 plates.

First person grabs plate and steps on it, second person grabs plate hands it to the first person they move forward second person steps on first persons plate; third person hand p2 plate 3 and they pass it to p1, everyone moves up. First team to get down & back = Winner!

Metcon (AMRAP – Reps)

20min AMRAP
Partner A completes 1 round of:

15 AKBS (53/35)

12 Alt. DB Snatch (50/35)

9 T2B

While Partner B performs max amount of:

Weighted Sit ups (25/15)

*Score is time + total sit ups

* Switch places after Partner A completes a total round