Announcements
Mar 21 – Oly Class
Mar 28 – Gym night out at the Vineyards !https://www.facebook.com/events/1608310775976844/
CrossFit Georgetown – CrossFit
Activation
Foam Roll: Quads, IT Band, Psoas, Thoracic Spine, Wrist, Banded Shoulder Stretches (green band)
Activation: 1×10/10 Deadbug Pallof Press (orange band)
Warm-up
3x
10 BB Front Squats
10 BB Press
200m Row
Clean and Jerk
5×6 increase weight each round – going only to about 70% of your 3RM
Metcon (Weight)
15 min EMOM
Min 1: 3 Power Cleans @ 60% 3RM
Min 2: 200m Run
Min 3: 7 Strict HSPU