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CrossFit Frederick will be closed this weekend, Saturday, March 17th and Sunday, March 18th for the 4th Annual Mid-Atlantic USPA meet. 

TODAY’S W.O.D:

A. 6 rounds for time:
50 Overhead Squats (PVC)
25 Hand Release Push-ups

B. Strength 101 at 10AM & 6PM:
“Deck of Cards – More Abs!!!” for time:
Hearts: V-Ups
Diamonds: Alternating, Single-leg Jackknives
Spades: Superman Rocks
Clubs: Leg Levers with hip lift

Face Cards: 10-count
Ace Cards: 11-count
Numbered Cards: Face value
Jokers: 
1st – Prone Plank hold 2 minutes
2nd – Supine Plank hold 2 minutes

Post time for part A and time for part B to Members Area or comments. 

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