Friendly reminder: CrossFit Frederick will be closed for classes  on Saturday, August 18th. We will be hosting the USPA-East Maryland Drug-Tested State Championships from 9am until 6pm. Spectators are welcome for a $10 admission fee. 

CrossFit Frederick WILL be open on Sunday, August 19th for the 9AM class. 

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TODAY’S WOD:

A. 5 rounds for time:
200-meter Walk with Plate Overhead (LTBD)
10 Burpee Cluster with a Plate (same load as overhead)
20 Bicycle Crunches
30 Squirms
400-meter Run
*No dropping the plate from overhead or during the Burpee Cluster, if the plate is dropped, take a penalty. For each penalty do 3 Strict Toes to Bar after the WOD is completed. 

B. Strength 101: 
1. Chin-ups 6x8, strict, increase load if able. 2-minute rests.
2. Diamond Push-ups 6x8, strict. 2-minute rests.

Post time/load for part A and load (if applicable) for part B to Members Area or comments. 

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