Saturday 121222


Holiday schedule will be:

Monday 12/24 Closed
Tuesday 12/25 Closed
Thursday 12/27 Class at 2pm
Monday 12/31 Closed
Tuesday 1/1 Closed
Thursday 1/3 Class at 2pm

Any CFWR athletes who are patients can train for free at Patriot CrossFit and CrossFit Rubicon. If you are stationed at Walter Reed you’re welcome to come by too, but you need to pay a $20 drop in fee.

2 Hang Squat Snatch
2 Muscle-ups/MUT/Ring Dips

AMRAP 10 Minutes
8 Ring Dips
12 KB Swings (70/53)
30 Double Unders

AMRAP 10 Minutes
4 Ring Dips
12 Russian KB Swings (70/53)
20 Double Unders

AMRAP 10 Minutes
4 Assisted Ring Dips
12 KB Swings (53/35)
30 Single Unders
Compare to 121218.

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