Announcements
CANCELED – This Sunday, August 21st – Oly Class
BCF Main – CrossFit
Main WOD
Rest 5 min b/t WODs
Metcon (AMRAP – Reps)
AMRAP 5
Burpee box jumps 30/24
Metcon (Calories)
AMRAP 5
Cals on rower
Metcon (AMRAP – Reps)
AMRAP 5
Russian KB sw – 70/53
Competition WOD
Metcon (No Measure)
Same as main WOD
Clean and Jerk (Clusters 3.3.3 x 3)
TnG power clean / jerk
AHAP
Rest 15s / 3 min
Accessory Work
Metcon (Calories)
Assault bike
30s max cal x 4
Rest 3:30