Strength:
Front squat, 7×3 (A)

Metcon:

Tabata intervals of:
Kettlebell swings, 24/16
Toes to bars
KB Goblet squats, 24/16
Push-ups

Happy Easter – Jesus has risen!  Luke 24, 6-7: He is not here; he has risen! Remember how he told you, while he was still with you in Galilee:  ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ”

Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!

========================================================

Open gym 9-11am today. Barbell club is on normal schedule.

WOD at 10am and Open Gym at 11am.

Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!

Ballston CrossFit will be closed this Sunday for the Easter Holiday (CFR7 will have open gym from 9-11am if you’d like to hit a workout).

========================================================

Strength:
Power snatch to snatch, 10×1.1 (A)

*Complex is one power snatch to one (full) snatch.

Metcon:

For time:
21 power snatches, 95/65
21 burpees
15 overhead squats, 95/65
15 burpees
9 full snatches, 95/65
9 burpees

“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him.” – John 3:16-17

Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!

Ballston CrossFit will be closed this Sunday for the Easter Holiday (CFR7 will have open gym from 9-11am if you’d like to hit a workout).

========================================================

Technique:

Handstand holds with a partner and handstand walking technique

Metcon:

AMRAP 15:
10 ring rows
30 second handstand hold
10 box jumps, 24/20