Saturday, May 23, 2015

For Memorial Day this coming Monday (5/25) we will be running one session for the traditional “Murph” WOD!
10AM its going down! Come honor those who have paid the ultimate sacrifice for our freedom and way of life. Coaches will be joining in as well.
https://ballstoncrossfit.com/schedule/
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Fitness:
Overhead squat, 5×3 (A)
Performance:
Overhead squat, work to heavy triple
Fitness:
21-15-9
Overhead squats, 95/65
Toes-to-bar
Performance:
21-15-9
Overhead squats, 115/80
Toes-to-bar