Fri

Announcements

Saturday schedule change going forward:
7 AM
8:15 AM
9:30 AM

Sunday schedule change going forward:
10 AM Oly Class

BCF Main – CrossFit

View Public Whiteboard

A: November Challenge (Time)

2k row for time

B: Metcon (Time)

3 rounds for time of

400m run

30 KB swing 53/35

10 deadlift 275/185

Competition WOD

A: 2 position snatch (Build to a heavy 1 rep in 20 min)

1 rep from above knee + 1 rep from floor

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

200m run

5 deadlifts @ this weeks working weight

10 T2B

C: L-Sit Pull-ups (3 x max rep)