Mon

Announcements

10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD

BCF Main – CrossFit

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Main WOD

A: Back Squat (3 x 8 , add 10# in 12-15 min)

B: Back Squat (1 x 20 AHAP 10 min)

C: Metcon (Time)

AMRAP 8 of

6 C2B pull ups

6 thrusters 115/75

Rx+ – 135/95 UB pull ups and thrusters

Competition WOD

A: Deadlift (3 x 5 @ 70%+ , build over sets)

B: Deadlift (1 x 10 AHAP)

C: Muscle Snatch (Build to a 3 rep drop n go in 10 min)

D: Snatch (Reps as follows)

60% x 5 – quick singles

70% x 3

80%+ x 1-1-1 , build

E: Metcon (6 Rounds for time)

3 sets each for times of

15s AB

10 C2B pull ups

Alternate with

10 HSPU

Rest 3-4 min b/t

Accessory Work

A: Metcon (No Measure)

3 sets not for time of

40-50 DUs

10-12 pistols alt legs (5-6/leg)

8-10 strict pull ups

10 min

B: Metcon (No Measure)

3 sets of

10 IYTs

15 hip extensions

Categories: WOD

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