• CFC 4.1.16

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 4 Rounds of: 60 Sec Weighted Plank Rest 1 Minute Single Arm DB/KB Row (6 each side) Rest 1 Minute Metcon (Time) AQAP Complete: 1000m Row 30 Situps 30 Pushups Rest 3 mins 1000m Run 30 Situps 30 Pushups

  • 4.1.16

    CrossFit BDA – Daily Workout Metcon (AMRAP – Reps) Warmup pullups and then in 3 attempts find max strict pullups in 60 secs. Rest as needed between sets. Metcon (Time) AQAP Complete: 40 Front Squats (95/65) 40 Burpee Over Bar 40 Pullups 30 FS 30 Burpee Over BAr 30 Pullups 20 FS 20 Burpee Over

  • CFC 3.31.16

    CrossFit BDA – Cardio CrossFit Metcon (Time) AQAP Complete: 800m run 21-15-9 Wallballs (20/14) Box jumps (24/20) 400m run 21-15-9 Toes to Bar Box jumps (24/20) 800m Run