Tuesday, December 18, 2018

Free Beginner CrossFit Class at 6:30 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
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Core Blast with Shauna at 6:45pm!!

Strength/Skills:
Strict Muscle Ups
RX+: 6 sets of 3/2 Weighted Strict Muscle Ups
Rx: 5-8 sets of 1 Chest to Ring Pull up + 2/1 Strict Muscle Ups
Scaling Options:6-8 Ring 2 Chest Pull Ups + Dips
6-8 Ring Pull ups + Dips
6-8 Ring Rows + Dips
Conditioning:
5 Rounds
AMRAP 3
300m Row
10 Shoulder to Overhead (155/105) (Fx: 115/80)
Max Burpees Over Bar
Rest 3:00
Score is Total Burpees