• CFC 12.6.17


    CrossFit BDA – Cardio CrossFit

    Metcon (No Measure)

    Complete 3 Rounds of:

    60 Secs OH Plate Hold (45/35)

    20 Sec rest

    60 Secs Weighted Ab Mat Sit Ups (14/10)

    20 Secs Rest

    60 Secs Plank Hold

    20 secs Rest

    Metcon (Time)

    AQAP complete 3 rounds of:

    200 m run

    20 Air Squats

    15 Crossovers (14/10)

    10 Burpees

    5 Man-makers

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