Tuesday, June 24, 2014

Reminder to reserve classes (click on this link from your smartphone to create an app: ballstoncrossfit.zenplanner.com)
July 8 is our next Bring a Friend to WOD day.
The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here.
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Fitness:
Muscle up technique or kipping pull-up technique 
AMRAP 10:

• 5 box jumps, 24/20
• 10 pushups
• 15 double unders

Performance:
30 muscle ups for time
 
AMRAP 10:

• 5 box jumps, 32/26
• 10 ring pushups
• 15 double unders