Announcements
NO CLASSES:
2/25 – 4:30, 5:30 PM – BBQ Instead 🙂
NEW APPAREL:
Hoodies and new Unbroken Tees coming in two weeks!
BCF Main – CrossFit
Main WOD
A: CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)
10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
B: Back Squat (3 x 5 , add 10#….should be heavy/hard)
Competition WOD
A: 2 position clean and jerk (Build for 20 min)
1 clean from above knee
1 clean from floor
1 jerk
B: 2 position snatch (Build for 15 min)
1 rep from above knee + 1 rep from floor
C: Metcon (Time)
For time
21 squat clean thrusters 135/95
15 burpee over bar
9 MU
Cap – 8 min
D: Metcon (No Measure)
HSPU /walk / TTB clusters or practice