CrossFit Georgetown – CrossFit
Saturday – POST Open WOD/Community WOD – Pot Luck + Drink Celebration!
Nov 18 – FINAL Day to bring in jackets/canned goods for The Caring Place
Dec 7 – Annual Christmas Party
Dec 11- FINAL day to to ship a gift to a soldier
Activation
Foam Roll: Lats, Traps, Throacic Spine, Scaps, Delts, Hamstrings
Activation: 1×10 Banded OH Squats
Warm-up
3x
10 Barbell Goodmornings
10 Barbell Back Squats
10 Barbell Back Row (snatch grip)
Snatch Grip Deadlift
5×5 increase weight each round
Metcon (3 Rounds for reps)
3:00on/2:00off
x3
(obj. repeatable pace)
5 Squat Snatch (135/85)
7 AKBS (70/53)
200m Row