Ballston CrossFit » Sunday, March 18, 2018
Best CF gym in Arlington | Call Us:703-688-2238

Sunday, March 18, 2018

Times for completing the Open WOD:

Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF

Saturday – Normal class times or open gym

Sunday – Open gym (12:15 – 1:30PM)

A coach must be present during an Open WOD attempt

Strength:

Strict Press
5-4-3-2-1
Build up to a heavy single

Conditioning:

For time:

800m Run buy-in then…

6 Rounds of:
7 C2B pulls Fx: pull-ups KBS
10 Goblet squats 32/24 Fx: 24/16  Rx+: Thrusters 95/65
13 Box Jumps (24/20”)

*22-minute cap

 

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