Ballston CrossFit » Friday, October 21, 2016

Friday, October 21, 2016

Old Rag Hike THIS Sunday! RSVP and get more details¬†Here¬†.Meet at BCF at 7:45am, we are leaving from there promptly at 8am! So far there’s a great group of people signed up to go, should be a gorgeous day for a hike. Come join in the fun!


Muscle Up Technique
RX: 3 x 4-6 with :03 hold at top (rest 1:00)
Fx: 10 x 1

4 Rounds
400 m Run
10 Power Cleans Rx: 155/105, Fx: 135/95

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