Saturday, June 15, 2019

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

3:00 – 6:00 PM
Olympic Weightlifting Seminar with Coach Brock! DETAILS & SIGN-UPs >>

Strength:

For Time
10 Hang Power Snatches (95/65) (Fx: 75/55)
20 Air Squats
40 Double-Unders
Rest 1:00
10 Power Snatches (115/80) (Fx: 95/65)
20 Toes-to-Bar
40 Double Unders
Rest 1:00
10 Squat Snatches (135/95) (Fx: 115/80)
20 Push-ups
40 Double-Unders

Conditioning:

5 Rounds
High Plank (30 secs. weighted/ 30 secs. unweighted)
Directly into
Max Unbroken Push-ups
Rest 2 minutes between rounds.