CrossFit Georgetown – CrossFit

Jan 4 – Rowing Clinic
Jan 11
8A.M. Oly Class
10A.M Nutrition Challenge

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Foam Roll: Quads, IT Band, Calfs, Shins, Glutes


Airbike Relay Race

Swtich every minute (based on how many ppl per team)

-Team with the most CAL wins –

Losing teams do a plank for 2 minutes.

Metcon (AMRAP – Rounds)

25 min AMRAP

both partners work at the same time. Partner A will leave off where Partner B stopped – switch then run. Total rounds count
Partner A

400m Run

Partner B

12 Wall Balls (20/14)

9 Power Cleans @ 75% 3RM

6 Sit Ups