• 10.01.15

    CrossFit BDA – Daily Workout Metcon (No Measure) A1. BS: 4×5 at one heavy weight A2. 100ft farmer carry with KB in each hand AHAP without having to stop Back Squat (4×5 at one heavy weight) Metcon (Time) 3 Rounds of: 150m row 10 T2B 6 Ring Dips

  • CFC 10.01.15

    CrossFit BDA – Cardio CrossFit Metcon (Distance) Teams of 3/4 Rowing 45 secs work, 15 secs transition Each team member performs 3 rounds Metcon (AMRAP – Reps) 15 min Partner AMRAP A – Box Jumps B – Performs 100′ OH Walking Lunges (or 50′) Once B finishes OH walking lunges partners switch. EMOTM both partners

  • 09.30.15

    CrossFit BDA – Daily Workout Metcon (No Measure) Hang Power Snatch + OHS: 3+3 x 4 sets working on perfect form In between each set complete 45 sec weighted plank Hang Power Snatch + OHS (3+3 x 4 sets) Metcon (Time) 20-15-10-15-20 Front Squats (95/65) Box Jumps (24/20)