• 2.14.18


    CrossFit BDA – Daily Workout

    Metcon (No Measure)

    Work on Kipping and Butterfly Pull Ups depending on ability.

    Metcon (5 Rounds for reps)

    Complete 5 sets of:

    AMRAP x 2 mins:

    15 Pull Ups

    15 Box Jump Overs (24/20)

    Rest 2 mins

    AMRAP x 2 mins:

    21/15 Cal Row

    Max DB Snatches (50/35)

    Rest 2 mins
    Completed Row is scored as 1 rep.

    Metcon (No Measure)

    Optional Extra Work

    Complete 3 sets of:

    1 min Extended Plank on Paralletes

    20 GHD Sit Ups

    15 DB Reverse Flyes

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