22
Apr
Tuesday, April 23, 2019
Core Blast at 6:45pm with Shauna!
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Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!
![](https://ballstoncrossfit.com/wp-content/uploads/2017/10/74067778-F44B-401E-BFC3-169DE2EA8181-1024x731.jpeg)
Strength:
E3MOM 18
Clean Pull + Hang Squat Clean x 3
Set 1: 60%
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 75%
Set 6: 80%
Percentage based on 1RM Clean
Conditioning:
“Helen”
3 Rounds
400m Run
21 American Kettlebell Swings (24/16)
12 Pull Ups
Compare to 7/31/17