Saturday, August 10, 2019

12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Strength:

E3MOM 21
Front Squat
Set 1: 3 @ 70-75%
Set 2: 3 @ 75-80%
Set 3: 3 @ 80-85%
Set 4: 2 @ 80-85%
Set 5: 2 @ 85-90%
Set 6: 1 @ 90%+
Set 7: 1 @ 90%++

Conditioning:

30 – 20 – 10
Single Arm Dumbbell Thruster (50/35) (Fx: 35/20)
Chest-to-Bar Pull-ups (Fx: Pull-ups)

Switch arms every 5 reps on dumbbell thrusters.