6:30pm @ R5
A: Hang Snatch + OHS (3×2+1, 5×1+1)
B: RDL + Hang Clean (8×2+1)
Goal: 90%+
Sets: 1-3: 50/60/70
Sets: 4-8: 75%+
Sets: 1-3: 50/60/70
Sets: 4-8: 75%+
C: Tempo Back Squat (8×3)
2 sec eccentric
Goal: 85%+
50/60/70/75/80/85…
Goal: 85%+
50/60/70/75/80/85…
Announcements
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
2+1: 40-70%
1+1: 75-100%