Saturday, July 7, 2018

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 Accessory: 
4 sets of:
DB Z Press (seated on floor) x 10 reps
Rest :60
Ring Dips x max reps
Rest :60
Conditioning:
3 Rounds of:
AMRAP 5
5 C2B Pull-ups (Fx: Pull-ups)
10 Push-ups
15 Russian KBS (32/24) (Fx: 24/16)
Rest 2 minutes after each AMRAP and start on the rep where you left off; score is total reps of all 3 AMRAPs