Announcements

Mark your calendars for Aug 27, 16 from 6:00 to 9:00 for our annual swim party at the North Shore Aquatic Center. BBQ, treats, and swimming for the whole family. Don’t miss out! BLCF Staff.

Ben Lomond CrossFit – Group Class

Warm up#3 (No Measure)

Row or jump

10 pass throughs

10 close grip OHS

10 wall squats

High hip stretch

Laying hip stretch

Runner stretch

30 sec handstand hold

Metcon (Time)

“Hangman”

21 Hang Power Cleans (135/95), 21 Lateral Barbell Burpees, 100 Double-Unders

15 Hang Power Cleans (135/95), 15 Lateral Barbell Burpees, 75 Double-Unders

9 Hang Power Cleans (135/95), 9 Lateral Barbell Burpees, 50 Double-Unders