CrossFit Georgetown – CrossFit

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Foam Roll: Quads, IT Band, Butt, Lower back, Thoracic Spine, Calfs

Activation: 1×10 Wall Dead bug



Coaches choice on movements

Play 2 games total

Metcon (AMRAP – Rounds and Reps)

25min AMRAP

Teams of 2

Follow the Leader

– Partner A starts

– Partner B starts as soon as Partner A is done with movement 1

-Partner A will continue till the round is complete.

-Once both partners are complete with a round – then Partner A can start back up
100m Sled drag (160/100)

15 AKBS (53/35)

12 Wall Balls (20/14)

9 Power Snatches (95/65)