• CFC 12.18.17

    CrossFit BDA – Cardio CrossFit Metcon (Time) AQAP Complete: 400m Run Rest 1 min 400m Run Metcon (Time) 25-20-15-10-5 DB Thrusters DUs x 2 / Singles x 4 Burpees Metcon (Time) AQAP Complete: 200m Run Rest 1 min 200m Run

  • 12.18.17

    CrossFit BDA – Daily Workout Back Squat (5 sets of 3 reps each (building) at a 30X1 tempo) Metcon (Time) AQAP Complete: 1500m Row 50 Box Jumps (24/20) 50 KB Swings (70/53) 40 Ring Rows (body horizontal when at top of row) 40 Push UpsTime Cap: 15 mins Metcon (No Measure) Optional Extra Work Complete

  • EL 12.16.17

    CrossFit BDA – Elements Elements Skill #1 (No Measure) Review Following Movements: Air Squats Front Squats Push Ups Sit Ups Burpees Deadlifts Hang Cleans Elements Wod #1 (AMRAP – Rounds and Reps) 7 Min AMRAP of: 7 Deadlifts 7 Hang Power Cleans 7 Front Squats 7 Bar Over Burpees