Good Luck on 20.3! Friday Night Lights kicks off at both locations at 5:30pm.
Crossfit Federal Hill will be closed this weekend. Capacity Class will be held at 5:30 pm on Sunday and open gym will be from 5:30-7:30pm.
Crossfit Harbor East will be closed next weekend (11/2-11/3).
Strength
Deadlift: take 15 minutes to build up
5/5/5/3/3/3
Metcon
9 min AMRAP
21-15-9
Deadlift (225/155)
Box Jumps
OR
20.3
21-15-9
Deadlift (225/155)
Handstand Push-up
21-15-9
Deadlift (315/205)
50ft Handstand Walk
9 min CAP