• 9.1.17

    CrossFit BDA – Daily Workout Hang Power Clean + Hang Squat Clean (3+3) Perform Hang Power Clean immediately followed by Hang Squat CleanEvery 90 secs for 15 mins complete: 3 Hang Power Cleans at 70% + 3 Hang Squat Cleans or 3 High Box Jumps Metcon (AMRAP – Rounds and Reps) AMRAP x 18 mins

  • CFC 9.1.17

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) EMOM x 12 mins of: 1 – 10/8 Cal Row + 8 DB Press 2 – 10/8 Cal Row + 8 DB Push Press 3 – 10/8 Cal Row + 8 DB Front Squat 4 – 10/8 Cal Row + 8 DB Thursters Metcon (AMRAP – Rounds

  • 8.31.17

    CrossFit BDA – Daily Workout Back Squat (3 sets of 8 reps building) Metcon (AMRAP – Rounds and Reps) 20 Min Partner AMRAP of: 7 Power Cleans (135/95) 12 Wall Balls (20/14) 6 Burpee Box Jump Overs (24/20) 25 DUsP2 starts when P1 has completed full round. Go as fast as possible on each. Metcon