6:30 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

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Strength:

E2MOM 16, Alternating Stations

Rx+:
1: 3 Strict Ring Muscle-ups + 5 Kipping Ring Muscle-ups
2: 5-10 Strict 2-4″ Deficit Handstand Push-ups

Rx:
1: 5 Kipping Ring Muscle-ups
2: 5-10 Strict Handstand Push-ups

Fx:
1: 5-10 Chest-to-Bar Pull-ups
2: 5-10 Kipping Handstand Push-ups

Conditioning:

5 Rounds
12 Deadlifts (135/95) (Fx: 115/80) (Rx+: 155/105)
6 Thrusters (135/95) (Fx: 115/80) (Rx+: 155/105)