EMOM 10:
Odd: 2 Muscle ups + 3 Ring dips, FX: 5 Muscle ups transitions
Even: 5 Hang Power Cleans 65-70% of 1RM Clean

For Time:
30 Thruster 115/80 Fx 95/65
800 m run
30 Thrusters 115/80, Fx 95/65

BCF & CFR7 Guys – It’s that time again! Whiskey and WOD night is this Friday, April 15, at 6:30pm at Ballston CrossFit! 

Coach Tucker will lead us in a fun WOD followed by (or perhaps incorporating) drinking whiskey! Get ready for an evening of hanging out, whiskey, more whiskey, and probably additional challenges like the handstand walk or chug a beer and hit 100 double unders!

Event is free but bring your own whiskey (and/or beer) and snacks! Feel free to invite any other bros – no experience necessary!

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Back Squat
3 x 70%, 80% and 3+ x 90%

8 min AMRAP:
12 Deadlifts 185/125, Fx: 135/95
12 Hand Release Push-ups Fx: Push-ups (hips and legs are not permitted to touch the ground for any push-ups)

BENCH MARK WOD DAY!

“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions, Barbell Good mornings
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Strict Press
3 x 70%, 80% and 3+ x 90%

3 sets not for time:
1 min Weighted Plank 45/25, Fx: 25/15
10 DB Tricep extensions each side
20 Glute bridges BW
Rest as needed/not for time, for quailty

Strength Schedule:
Tuesday: Strict Press/ double strength
Thursday: Back Squat
Saturday: Bench Press

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EMOM 16:
Min 1: 5 OHS 135/95 Fx: 95/65
Min 2: 8 Burpees over Bar
Min 3: 5 Clean and Jerks 135/95 Fx 95/65
Min 4: 10 Cal Row

AMRAP 12:
200 M Run
12 Box Jumps 24/20
12 KB swings 32/24 ,24/16
12 Goblet squats 32/24, 24/16