June 29, 2020
202906
Please continue helping us by following the Gym protocols to help with Covid. Please wash hands upon entering & leaving facility, as well as cleaning up all equipment used. Also, please remember to keep 6’ of space between yourself, & neighbor inside of Gym!
Zoom Class: 5:30PM
Zoom Meeting ID: 185-901-632
Password: BCF#1
Warm-up
400m Run or 500m Row
2 Rounds:
10 Kang Squats w bar
5 Inchworms
10 Press w bar
2 Rounds:
10 Kang Squats w bar
5 Inchworms
10 Press w bar
Strength
Back Squat (Weight)
EMOTM x 12":
1 Heavy Back Squat
*Start heavy and increase as necessary
Metcon
Metcon (AMRAP – Rounds and Reps)
11" AMRAP:
9 Box Jump Overs 24/20"
7 HSPU
5 Squat Cleans 95/65
9 Box Jump Overs 24/20"
7 HSPU
5 Squat Cleans 95/65
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