Run a 5k with Second Wind CrossFit to support Children’s National Hospital on Saturday October 3rd.  Join our team as we support the families whose children are fighting for the very thing we believe in: healthy lives.  Discount code: RACE103CN
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4 Rounds
10 Pull Ups/Ring Rows
20 Goblet Squats
30 Sit Ups
Run 200

odd) 5-10 push ups right into 20 mt climbers
even) 15 KB Swings

In teams of 3:
3 Rounds
75 Front Squats (115/85)
50 Push Press (85/45)
Row 75 calories
One person works while two rest.  Switch as needed.  All reps must be complete before moving to next exercise.