• CFC 1.18.18

    CrossFit BDA – Cardio CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP x 8 mins: 250m Run 5 Goblet Squats (53/35) 10 KB Swings Rest 4 Mins Metcon (AMRAP – Rounds and Reps) AMRAP x 8 mins: 5 Single Arm DB Thruster (e/s) 5 Chin Ups 10 T2B Rest 4 Mins Metcon (AMRAP – Rounds

  • 1.18.18

    CrossFit BDA – Daily Workout Metcon (No Measure) Complete 4 sets of: 10 Barbell Front Rack Reverse Lunges (5/s) Rest 30 secs 1 min Kipping HSPU practice Rest 2 minsThe goal is to use the hardest variation where you are able to hit at least 10 unbroken on your first round. Must be able to

  • CFC 1.17.18

    CrossFit BDA – Cardio CrossFit Metcon (No Measure) Complete 3 rounds of: 5 Manmakers (20/10) 10 Toes to Bar/Hanging Knee Raises Metcon (Time) AQAP Complete: 200m Run 40 Thrusters (45/35) 20 HR Push-ups 400m Run 20 Thrusters 40 HR Push-ups 200m Run 40 Thrusters 20 HR Push-ups