Friday Workout: OHS, Row/4 Rounds, SuperFit National Champs Announcement

We have a number of competitors representing CrossFit Charlottesville this weekend at the SuperFit Games National Championship in Richmond (Feb 6-7)!  Scott L competes on Saturday with Chad P.  On Sunday, the teams competing include: Natalie E/Joey M, Hannah D/Kate L, Andrew U/Laura S, Kyle R/Joyce C, Hannah H/Jarrett D, and Nick E/Davis G. Come up and cheer on your fellow members this weekend if you’re in the area!

For Details, check out their FB page here: SuperFit National Championship 2016

STRENGTH

Overhead Squat, 3 sets of 10 reps

Notes: Take bar from floor – scale to FS or goblet squat if necessary

WOD

Level 1

For Time:

Row x 400m

Then, 3 Rounds of:

• Hang Power Clean (65/35) x 10
• Box Jump Step Down (18/12) x 10
• Burpee x 10

Row x 400m

Level 2

For Time:

Row x 500m

Then, 4 Rounds of:

• Hang Power Clean (135/95) x 10
• Box Jump Over (24/20) x 10
• Burpee x 10

Row x 500m

ANNOUNCEMENTS

1. BRING A FRIEND DAYS Start Next Week (Feb 10)!!
2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!