CrossFit Georgetown – CrossFit

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


1×10 Banded Deadbugs



10 Barbell Good mornings

10 Barbell Front Squats

6 Cal AB

Movement Break Down

Spend 5 minutes warming up to the Clean Weight

Sepnd 5 minutes warming up the DL weight

William Brown – Memorial (AMRAP – Rounds and Reps)

12min AMRAP

(Obj. Hard pace + heavy weight)
5 Deadlifts (155/115)

7 Burpee Box Jump overs (24/20)

3 Squat Cleans (155/115)

Each of these numbers has a significant meaning, they all represent his little family’s birth months:

12 = William’s birthday month

5 = Watson’s birthday month

7 = Landry’s birthday month

3 = Lana’s birthday month (wife)

The movements also have meaning. They are all movements William hated doing in CrossFit; We believe that he would find humor in this.