Saturday, June 23, 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!!

Strength:
Push Press:
4 x 8 (A: 75-80% of 1RM)
Conditioning:
AMRAP 4:
12/9 Cal Row
8 Burpees Over the Rower, (Fx: 8 burpees)
Rest 4:00
AMRAP 4:
10/7 Assault Bike Calories
8 Toes to bar, (Fx: V-ups)
Rest 4:00
AMRAP 4:
100 m Run
8 Handstand Push ups, (Fx: Hand release Push ups)
*Score is total Gymnastics reps