• 6.1.17

    CrossFit BDA – Daily Workout Metcon (No Measure) Practice Pistol Squats focusing specifically on bottom position as deep as possible. Metcon (Time) AQAP Complete: 100 Calorie Row EMOM 5 Burpees over Rower18 min time cap

  • CFC 6.1.17

    CrossFit BDA – Cardio CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP in 25 mins of: 1 Pull Up 1 Burpee 1 KB Goblet Squat 2,2,2 3,3,3 etc until time is up Every 5 mins complete 500m RowIf there are not enough rowers for everyone to have their own then one group start on the

  • CFC 5.31.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) With a continuous running clock perform the following: 0:00 – 100 DUs / 300 singles 5:00 – 50 Burpees 10:00 – 75 Push Ups 15:00 – 100 Sit Ups 20:00 – 50 Wall Ball Shots (20/14) 25:00 – 30 Box Jump Overs (24/20) 30:00 – 800 Meter