Wednesday 110824

Posted by | August 23, 2011 | WODs | 17 Comments

Crossfit Kids goes this weekend – sign up here.

Fight Gone Bad 6 goes 24 September in front of Potomac Crossfit. PCF and our business partners are giving away prizes each week. Click here for more details.

PCF 3-Year Anniversary Party RSVP here.

For many people, the bench press is the ultimate strength exercise. For us, it is a good way to improve your strict press. We will be rotating pressing and benching for the next couple of months now that beach season is almost over. Sorry about that.

Bench Press

Row 300m
30 Box Jumps (24/20)
30 Hand Release Push-ups
Row 200m
20 Box Jumps
20 Hand Release Push-ups
Row 100m
10 Box Jumps
10 Hand Release Push-ups
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