June 28, 2022

A. Tempo Front Squat
3 reps on the 3 min for 12 min
(:03 sec down and :03 sec up)

B. 3 Rounds For Time:
500/400 m Row
7 Front Squat (225/155)
21 Sit Ups

–BOX NEWS–
We are so excited to announce we are doing a full month of Hero Workouts for the entire month of July! Every day will be a new hero wod to complete. There will always be scaling options including team versions, reduced loading/reps, etc. Don’t let the workout intimidate you – you can do this!

We will be doing a challenge this month- if you complete 20 of the 31 Hero Workouts throughout the month, you will earn a specially designed CFA Hero Wod Tshirt! In order to qualify, you’ll need to be logging all of your scores in SugarWOD. You can download the app for free, sign up as a member of CrossFit Antietam, and input your times each day. Our gym code is 3690 to join us there!