On July 6th we will be heading down to the National Mall to participate in CrossFit for Hope.

“‘Hope’ has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep”.

“Hope”

THREE ROUNDS OF:
BURPEES
75 POUND POWER SNATCH
BOX JUMP, 24″ BOX
75 POUND THRUSTER
CHEST TO BAR PULL-UPS

Here are the steps to follow to sign-up for CrossFit for Hope on the Mall:

  1. Register for CrossFit for Hope here.
  2. Register for CrossFit for Hope on the Mall here.
  3. Sign-up on the whiteboard to the left of the door when you walk into CFDR.

[media width=”800″ height=”600″ link=”http://www.youtube.com/watch?v=6dc528jeelU”]

Workout of the Day
3 rounds of:
2 minutes max rep Muscle-Ups
800m Run
3 minutes rest

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