Announcements
Friday 1/13 – no 5:30 AM or 6:45 PM
Saturday 1/14 – BRING A FRIEND – 7:00, 8:15, 9:30 AM
Sunday 1/15 – 8:45 AM Yoga, 10:00 AM Olympic Lifting
Monday 1/16 – MLK Day – 8:45 AM, 11:30 AM & 4:30 PM only
BCF Main – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 6
8 deadlift 225/155
10 box jumps 24/20
12 pull ups
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
8 Burpees
10 Thrusters 105/70
12 KB swings 53/35 Russian
C: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Focus on managable sets
and sticking to your plan/rep scheme
Competition WOD
A: Strict Press (5 x 3 , moderate)
B: Push Press (5 x 3 , build)
C: Metcon (Time)
Descending ladder of 10-1 of
Front squat 225/155
After each set of squats perform 1 L-sit rope climb 15/12′
For time
Accessory Work
AA: Toes-To-Bar (Clusters X.X.X x 3 ,rest 15s / rest 3 min)
AB: Metcon (No Measure)
3 sets of
12 box jumps – fast cycling
Rest 1 min
12 Burpees over box
Rest 2 min