Friday 4/10

Announcements

Weightlifting Camp with Tom Sroka will be held at BIO West May 2nd. Make sure to sign up ahead of time at http://www.thestrengthagenda.com/bio-west-crossfit-weightlifting-camp/

Bio Community Fitness West – Functional Fitness

Final Score For the Affiliate Challenge-
BIO-3… BIO West- 1
Great job we will get them next year!!

Weightlifting

Split Jerk (3,2,1,1,1,1)

Metcon

Metcon (Time)

“J”

200 DU Buy-In

4 Rds:

5 Ring MU (Scaled- 5 Pull Ups/5 Ring Dips)

10 Front Squats (105/75)

15 HSPU

20 Burpees
Scaled HSPU will be explained

Metcon

scaled

200 Singles

5 Scaled MU

10 Front Squats

15 Hand Release Push Ups

5 Burpees

(No Measure)

scaled

200 Singles

5 Scaled MU

10 Front Squats

15 Hand Release Push Ups

5 Burpees