Ballston CrossFit » Friday, March 23, 2018

Friday, March 23, 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


Every 2 for 16 (8 sets):
1 Hang Power Clean + 1 Power Clean from floor (athletes may drop between reps)

Build over the course of 8 sets to a moderately heavy complex for the day


Partner WOD:
4 rounds (2 rounds each):
Calorie Row
Burpees over the rower
Second partner starts after first partner completes the 6 calorie row
Cap: 16 min

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