Tuesday, December 4, 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:
Deadlift
2×3@85%
3×2@90%
Conditioning:
3 Rounds for time
30/25 Cal Row
60 Double Unders (Fx: 40 Double unders)
30 DB Hang Clean and Jerk (50/35) (Fx: 35/20) (Switch hands every 5 reps)
18:00 Cap

Finisher: 
50 V-ups in as few sets as possible