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!

Strength:

Back Squat
10@60-65%
2×10@65-70%
10+@70-75%

Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.

Conditioning: 

AMRAP 12
10 Reverse Back Rack Barbell lunges (135/95) (Fx: 115/80) (Rx+ 155/105)
10 Box Jumps (30/24) (Fx: 24/20)