Announcements
Mar 14 – Oly Class
Mar 28 – Oly Class + Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Thoracic Spine, Scaps, Lats, Delts, Traps, Banded Shoulder stretches (green band)
Activation: Banded Y-T-W’s
1×10 (orange band)
Warm-up
2x
10 Pass Throughs
10 BB Strict Press
100m Run
Push Press
6×3 @ 90% 3RM
Tempo: 22X4
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
Team or Solo
Obj. Pace
10 Deficit HSPU
400m Run
16 Alt. DB Snatch (50/35)
400m Run
100m Double KB OH Carry (53/35)
400m Run