12/17/2015

Clinton Hill, East Williamsburg – CROSS TRAINING

QOD

Would you be interested in participating in a competition outside of BK Fit?

Strength / Skill

Every 2 minutes for 10 minutes (5 sets)

Front Squat (5 sets to build up to 3rm)

WOD

15min cap:

Metcon (Time)

2 Rounds for time of:

10 Cleans (135/95#)

15 Box Jumps (24/20″)

20 Kettlebell Swings (53/35#)

800 Meter Run (1000m Row if raining)
If you can not finish in 15 minutes then DNF – scale accordingly.