Don’t forget we have 4 teams competing across the DMV today in Capital Affiliate League.  Get out and support them on their journey to become the 2013 Capital Affiliate League Champions.  CFW and Ocho Locos are at CF Praxis in DC, H.A.M is at CrossFit Impavidus in Ashburn and our Master Silverbacks are at CrossFit Reston.

Today: (Just like our teams)

16 min AMRAP (2×2 Pair of Athletes)

Barbell Step-ups (20in) (95/65) – Bar Hang

Push Press (85/55) – Ring Support Hold

*Your partner must be in hold position for your reps to count