Monday –

The first ever…”Throwdown in the Burg”… was a spectacular event! 47 athletes from CrossFit Lorton, CrossFit Liberation, CrossFit Forward and RARE CrossFit came out to tackle 3 workouts this past Saturday. The idea behind the throwdown was for athletes to get together and compete without any pressure…and boy did we have some awesome effort displayed! Many athletes achieved PR’s in both the snatch and clean & jerk while others deadlifted more weight in a workout than they thought possible. We would like to thank all the volunteers and coaches who came out to support us and make this such a great experience.
The CrossFit Games Open begins March 6, 2013….get ready!

Mondays Workout

In 15 minutes work up to a heavy:

Power Snatch + Hang Squat Snatch + Squat Snatch

-then

For time:

100 x Double Unders

30 x Pull ups

30 x Front Squats (135 lbs / 95 lbs)

30 x Pull ups

100 x Double Unders

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