Ballston CrossFit » Thursday, March 15, 2018
Best CF gym in Arlington | Call Us:703-688-2238

Thursday, March 15, 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

Skill:

Skill Review (10 minutes)
Pistol Squat

Advanced Athletes:
3 sets of 20, focus on smooth, consistent sets
Rest 1-2 minutes between sets

Conditioning:

AMRAP 25, Teams of 2*:

Partner 1:
400m Run

Partner 2:
9 V-Ups
12 Push-ups
15 Air Squats
60 Double-Unders

*Partners alternate, one partner running, one partner completing reps of the AMRAP.

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