Saturday, April 13, 2019

FREE Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Strength:

E3MOM 18
5 High Hang Squat Clean

Set 1: 55%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%

Percentage based on 1RM Clean

Conditioning: 

AMRAP 4
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Assault Bike

Rest 4:00

AMRAP 4
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Row

Rest 4:00

AMRAP 4:
15 Deadlifts (155/105) (Fx: 115/80)
10 Hang Power Cleans (155/105) (Fx: 115/80)
5 Push Jerks (155/105) (Fx: 115/80)
Max Cal Ski erg

Score is total calories. Barbell movements must be unbroken for Rx/Fx.