Ballston CrossFit » Friday, March 16, 2018

Friday, March 16, 2018

Times for completing the Open WOD:

Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF

Saturday – Normal class times or open gym

Sunday – Open gym (12:15 – 1:30PM)

A coach must be present during an Open WOD attempt

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Every 2 for 10 (5 sets):
Squat Clean and Jerk
2 reps, drop between reps @ 70-80% (start at 70% and increase load up to 80% based off of feel)

 

Tabata (rotate after each movement):

Sit-ups
Box Jumps 24/20
Burpees
Goblet Squats 24/16

 

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