On today’s business trip to Washington I was again guest at Danielle Dionne’s box at Crossfit Balance. This gym has the best city location of all CF gyms a few blocks away from the White House. The members are fun and the programming seems to reflect the owner’s diverse competitive sports background. My arms were still sore after doing the “Grace” benchmark two days ago…
Strength
– 15 min Heavy Squat Cleans (145lbs)
– 4 rounds of combo @ 115lbs
— High hang clean
— Full clean
WOD
7 rounds for time:
– 5-10-15-20-15-10-5 Pushups
– 5 kettlebell swings (70lbs)
TIME: 5:30 Rx
Cashout
4 rounds not for time:
– 25 supermen
– 25 abmat situps
