• 12.15.17

    CrossFit BDA – Daily Workout Metcon (No Measure) EMOM x 12 mins: 1. 7 Push Press 2. 8-12 C2B Pull Ups Metcon (No Measure) Every 2 mins for 16 mins: 8 Hang Power Cleans (135/95) 3 Wall Climbs 40 DUs Metcon (No Measure) Optional Extra Work 30-20-10 Ring Rows KB Swings (53/35)Go as much unbroken

  • 12.14.17

    CrossFit BDA – Daily Workout Snatch (Every 3 mins x 5 rds: 5 Snatches at 75-80 % of 1RM) 25′ Handstand Walk right after your last rep. If unable to HS Walk then perform 30 sec HS Hold. Metcon (AMRAP – Rounds and Reps) 20 min Partner AMRAP of: 10 Thrusters (95/65) 10 Burpees 15

  • CFC 12.14.17

    CrossFit BDA – Cardio CrossFit Metcon (AMRAP – Reps) Partner AMRAP in 25 mins of: 20-30-40-50 OH Plate Lunges (45/25) Mountain Climbers (L+R = 1) Sit Ups AMRAP with remaining time: Calorie Row OR BikePartners alternate every 10 reps during work, Calorie Row or Bike can be split as desired.