Monday, June 30, 2014

Remember to fill out the BCF survey sent via email (it’ll only take about 15 min and we send it once per year) – your feedback is valuable to us!
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REMEMBER YOUR TALL SOCKS!!
Fitness:
Rope climb technique
Performance:
12 rope climbs for time
 
Fitness & performance:
“Kelly:”
5 rounds for time:

• Run 400m
• 30 box jumps, 24/20
• 30 wallball shots, 20/14

*Compare to April 19, 2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1403635841./565338436823030/?type=3&theater
**35 min cap