Saturday, May 5, 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!!

Conditioning:
On a running clock:
For time:
21-15-9
Overhead Squats (115/80#) (Fx = 95/65#)
Toes-to-Bar (Fx = knees-to-elbows)
14:00 Cap
When the clock reaches 15:00 begin…
For time, teams of 2:
300 Calorie Row* (RX+ = Air Bike cals)
Partner 1 starts on the row, Partner 2 begins on a 400m run. Partner’s alternate row/running until 300 calories is complete