9
Apr
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)
āJā
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