The Battle of Baltimore is this coming weekend at CFH! We are still looking for a few volunteers. We need volunteers from 7am to 4pm. Email CrossFitFederalHill@gmail.com if you can help out. Include what hours during the competition you can help!
Strength WOD
DB or KB Step up- 5 on each side
7 Strict Pull ups with a 3 second pause at the top
4 Rounds
-For strength not speed-
WOD
3 Front Squats
6 Burpees
9 Box Jumps
7 Rounds
Fitness: 115/75
RX: 155/105
RX+: 185/125
Being a coach-able athlete is one of the most important qualities you can have if you want to become a better athlete. Be open and receptive to your coach’s advice. They want to see you succeed.