Patriot – Thursday 140109

Schedule Announcement
Reminder: 0930 and 1200 are being held at Potomac ONLY.

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CF Kids Announcement
Kids ages 5-12 are welcome to join us for CF Kids class this Sunday 1/12 at 12pm!!  Class will be held at Patriot Crossfit for 30 minutes.

More information available here.

Plan on bringing your kid(s)?  Please sign up in advance.

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Strongman Announcement
Strongman class will be held SUNDAY from 1300-1400 at Patriot.

Snatch
3-3-3-3

3 Rounds:
8 Burpees
12 KB Lunges (53/35)
16 KB Swings (53/35)
8 Burpees
12 KB Lunges (53/35)
16 KB Swings (53/35)
Rest 2 Minutes

LII
3 Rounds
8 Burpees
8 KB Lunges (53/35)
12 KB Swings (53/35)
8 Burpees
8 KB Lunges (53/35)
12 KB Swings (53/35)
Rest 2 Minutes

LI
3 Rounds
8 Burpees
8 KB Lunges (35/25)
12 KB Swings (35/25)
8 Burpees
8 KB Lunges (35/25)
12 KB Swings (35/25)
Rest 2 Minutes

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