Tuesday December 1


Dead Lifts 5,5,5

Odd: 5 Ring dips
Even:10 alt. pistols

Mid Line work:
30wieghted sit ups
20 sec. weighted plank(on elbows)
15 sec. V sit hold (this would be the top position of a jack knife)
rotate through the circuit 3 times with little to no stopping in the order listed


Don't forget, BCF gift certificates are available. They are a great stocking stuffer and an awesome way to introduce someone to CrossFit! See the front desk to get one at any denomination. 


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