By September 15, 2022 No Comments
Friday, September 16


Happy Birthday Mike Stevens!

Shirt preorder last call! Orders go in on Monday, so get your order in if you want one! https://crossfitmva.typeform.com/to/gXq0rEhl

Warm up:
5 Inchworm
75′ Walking Samson lunge
75′ Bear crawl
200m Run
10 Wall squat
10 Wall shoulder circles (5 each side)
5 Lat pull
5 Knee raise
3 Deep squat complex

A) 5-5-5-5 Front squat
*12 minutes including warm-up

B) For time:
800m Run
50 Air squat
30 T2B (Rx+ strict T2B, scale to knee raise)
*11 minute cap.

1:00 Fragon
1:00 Archer

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