Saturday, December 22, 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!!
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Today Schedule:
9:00AM WOD
10:00AM WOD
11:00AM WOD

Strength/Skills:
Kipping Handstand Push Up Development
For time:
Rx: 75 HSPU
Fx: 50
Perform 200m run each time athletes comes off the wall.
Time Cap: 15 min.
Conditioning: 
30 Cal Bike
3 Rope Climbs (Fx: 2)
30 Hand Release Push ups
3 Rope Climbs (Fx: 2)
30 Dumbbell Snatches (50/35) (Fx: 35/20)
3 Rope Climbs (Fx: 2)
30 Box Jumps 24/20
3 Rope Climbs (Fx: 2)

Finisher:
Turkish Get up:
3 x 5 each side