Ballston CrossFit » Wednesday, October 22, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Wednesday, October 22, 2014

Skills class with Coach Jake at 8:30pm (this class is designed for beginners, come join if you don’t have the skill)! Skills covered: kipping pull-ups, double unders, handstand holds & walks.

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Fitness:
Back squat, 5×3 (A)

For time:

  • Row 1000m
  • Then, 50-30-10:
  • Kettlebell swings, 24/16
  • Wallball shots, 20/14


Performance:
Back squat, 2×3 (80%); 2×3 (85%); 1×3 (90%)

For time:

  • Row 1000m
  • Then, 50-30-10:
  • Kettlebell swings, 32/24
  • Wallball shots, 20/14

 

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