Ballston CrossFit » Saturday, August 16, 2014

Saturday, August 16, 2014

Free class at noon – bring your friends! Barbell Club w Coach John at noon (be sure to reserve). If you missed strength or metcon this week – come make it up during free class at 1pm (this counts as one of your classes if you are on Gold membership).


Fitness & performance:
For time:

  • 10 power cleans (Fx: 135/95; Rx: 175/115)
  • 15 front squats (Fx: 135/95; Rx: 175/115)
  • 20 handstand pushups (Fx: guys to floor, women to one abmat, Rx: guys to 45lb plate deficit, women to floor)
  • 25 box jumps (Fx: 24/20; Rx: 32/26)
  • 30 pull-ups (Fx: regular, Rx: chest to bar)
  • 35 ring dips
  • 40 burpees onto a 45lb bumper plate
  • Run 800m


Optional finisher: Fitness & performance:
Sled pushes, 8x50m
*Add weight each push. This is a maximal effort.


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