Saturday, August 15, 2015

Free class at noon – bring your friends!
Need more muscle up help? FREE muscle up skills class today at CrossFit Route 7 @ 09:15.
Calling all competitors – competition WOD today at 11:30am at CFR7!  https://ballstoncrossfit.com/competitors/
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Fitness:
Back squats, 6×2 (A)
Performance:
Back squat, find a heavy single*
*3 second pause at the botttom.
Fitness & Performanc
5 Rounds for total time:
20 Row Calories
10 Box jumps 30/24
Rest 1:1
FX: 24″/20″