Saturday, August 18, 2018

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!!

Gymnastics Skill/Strength:
30 Ring Muscle Ups for time
Fx: Ring Muscle Up technique or 30 Chest to Bar Pull ups + 30 Ring Dips
Other Scales
*30 Pull ups + 30 Ring Dips
*30 Ring Rows + 30 Push Ups
Conditioning:
For Time:
7-14-21-14-7
Thrusters 95/65 (Fx: 75/55)
Burpees over the bar