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).

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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).

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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

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Strength:
Back squat, 5×5 (A)

Metcon:
“Death by Wallball Shots”
With a continuously running clock perform 2 wallball shots in the first minute, 4 wallball shots in the second minute, 6 wallball shots in the third… and so on, until you cannot perform the number of prescribed wallball shots for the given minute.

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Strength:
Push press, 5×5 (A)

Metcon:
5-4-3-2-1:
Power clean, 155/105
Rope climb
*Complete 5 burpees every minute.

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations!

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Technique:

Mobility

Metcon:
AMRAP 20:
Row 300m
20 walking lunges
15 KB Swings 24/16

10 front squats, 115/80

Ab finisher:
Tabata partner medicine ball sit-ups

Foam Rolling Technique