Ballston CrossFit » Wednesday, March 23, 2016

Wednesday, March 23, 2016

Congratulations to everyone who has competed in the 2016 CrossFit Open! It has been fun to watch the improvement of all of our athletes and the PR’s that have been set during the process (so many athletes can now do ring and bar muscle ups!!)!!

Big shout out to our top performers from BCF & CFR7 who have earned a spot in our 16.5 Throwdown on Saturday night!!

Come cheer on your friends and fellow athletes in this fun Throwdown competition Saturday night starting at 7pm at CrossFit Route 7!!


1st Heat “Team CFR7” – kicking off at 7:15pm
2nd Heat “Team BCF” – kicking off at 8pm
3rd and Final Heat – kicking off at 8:45pm

Look over list of competitors here!



Ring Muscle Up Technique


EMOM 16:
Min 1: 10 unbroken Thrusters 115/80 Fx: 95/65
Min 2:10 over the bar burpees
Min 3: 6/4 Ring or Bar Muscle Ups (or what maintainable effort) FX: 10/6 C2B
Min 4: 200m Run

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