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