• 2.28.17

    CrossFit BDA – Daily Workout Metcon (No Measure) Practice HSPUs Metcon (Time) 21-15-9-15-21 Deadlifts (135/95) Burpees Over BarEvery 3 mins complete 5 HSPUs

  • CFC 2.28.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) 3 rounds of: 6 Shoulder Press 8 Push Press 10 Push Jerk Metcon (Time) AQAP Complete 3 Rounds of: 30 DUs 21 Wall Balls 30 DUs 15 Box Jumps 30 DUs 9 Push Jerks

  • 2.27.17

    CrossFit BDA – Daily Workout Power Snatch + Snatch + OHS (1+1+1) Complete the complex of Power Snatch + Snatch + OHSAfter each set complete 12-15 Band Pull-Aparts. Metcon (AMRAP – Rounds and Reps) AMRAP in 16 mins of: 9 Power Snatch (115/75) 12 Box Jumps (24/20) 15 T2B