Snatch
1-1-1-1-1-1-1
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Rest

Mini-Cindy
AMRAP in 10 Minutes:
5 Pull ups
10 Push ups
15 Squats

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Brian and Dan Discuss Their Workout Strategy from Potomac Crossfit Raw on Vimeo.

3 Rounds for time:
15 Deadlift, 185/135 lbs
15 Dumbell Push Press, 45/25 lbs
25 Double Unders
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AMRAP in 3 minutes:
3 Power Cleans, 155/105 lbs
6 Push Ups
9 Knees-to-Elbows
Rest 1 Minute
Complete the Circuit 5 Times
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A belated happy birthday to Sean M!

3 Rounds:
50 Walking Lunges
30 Wall Ball Shots, 20/16 lbs
Row 400 m
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Day 1 Morning from Potomac Crossfit Raw on Vimeo.

Congrats to all of the PCF Athletes that competed this weekend in the Mid-Atlantic Regional Qualifiers!! Everyone did an amazing job. Special congrats to Jon Matzner who placed 5th overall and will be representing at the Crossfit Games in July.
Thanks to the support crew for making it a great weekend!

“Helen”
3 Rounds for time:
Run 400m
21 Kettlebell Swings, 1.5pood/1 Pood
12 Pull ups
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