Ballston CrossFit » Tuesday, December 18, 2018

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!!

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

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