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Monday 170904 at Potomac

There is only a 9:00am and 10:00am class today at Potomac.

Classes this morning are free, open to the public, and do not count towards your monthly 9 or 13 classes (for those of you on such plans). In lieu of that, we ask that you click the link below to donate to the Houston Food Bank in the wake of Hurricane Harvey.

CLICK HERE TO DONATE TO THE HOUSTON FOOD BANK.

Hotshots 19 at Captain CrossFit”

Hotshots 19 Memorial Event at Captain CrossFit in Prescott, AZ.

RX’d

With a Partner:

6 Rounds for Time
30 Squat
19 Power Clean (135/95)
7 Strict Pull-up, each
Run 400m

Level II

With a Partner:

6 Rounds for Time
30 Squat
19 Power Clean (95/65)
7 Assisted Pull-up, each
Run 400m

Level I

With a Partner:

6 Rounds for Time
30 Squat
19 Power Clean (75/55)
7 Assisted Pull-up, each
Run 300m

Post times to comments.

Notes:
Split squats and power cleans, each athlete completes 7 pull-ups. Run 400m together.

40:00 Cap

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