19
Apr
Saturday, April 20, 2019
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!!
![](https://ballstoncrossfit.com/wp-content/uploads/2019/04/17192374_1682352455390563_168425210069093198_o-1024x732.jpg)
Strength:
Front Squat
4×10@65%
1×10@55% with 3 second pause at the bottom of each rep
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
Conditioning:
“Nancy”
5 Rounds For Time
400 meter Run
15 Overhead Squats (95/65)