Wednesday, March 7, 2018

Reminder: DEXA Scan on Saturday!!
Sign up now for a body comp DEXA scan (March 10)! This is the most accurate body scan on the market and you only have to pay $69 for the scan ($149 value!!). Members and non-members are welcome to sign up.
Step 1: Pay $69 for the DEXA Scan on Zen Planner (or click here on our website: https://ballstoncrossfit.com/get-started/)
Step 2: Click here to reserve your time slots on March 10 (You will need to add the next time slot in a ten minute increment):
https://docs.google.com/…/10ro0o8JIpbpbyTjJjxmhBxE4RT…/edit…

Strength:
EMOM 8:
Deadlift x 3 reps
Build up to a heavy Touch and Go triple over the course of 8 sets
Conditioning:

For time:
21-15-9
Power Cleans (155/105#) (Fx = 115/80#)
V-Ups
RX+ = 185/125#
Rest 2:00
For time:
21-15-9
Kettle-Bell Swings (32/24 KG) (Fx = 24/16 KG)
Ring Push-ups (Fx = Push-ups)
Score = Total time when you finish last power clean (include the 5 min rest in the score)