• 1.31.17

    CrossFit BDA – Daily Workout Metcon (No Measure) Practice HS Holds using wall, with partner and free standing as able. Metcon (AMRAP – Rounds and Reps) AMRAP in 18 mins of: 10 Hang Power Cleans (95/65) 100m Farmer’s Carry (53/35) 10 HSPUs 150m RowCompleted Farmer’s Carry counts as 1 rep. Completed Row counts as 1

  • CFC 1.31.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 8 rounds of: 30 secs of DUs/Singles 10 secs Rest Metcon (Time) 5-10-15-20-15-10-5 DB Push Press Ring/Box Dips HR Push Ups 100 DUs (Time) 100 DUsIf unable to do DUs complete 200 Singles.

  • 1.30.17

    CrossFit BDA – Daily Workout Hang Snatch + OHS (5 sets of 2+1 working up each set as able) After each set complete 10-12 Plank to Push Ups Metcon (AMRAP – Rounds and Reps) AMRAP in 12 mins of: 75 Wall Balls (20/14) 50 DUs 25 C2B Pull Ups