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Early morning peeps! There is a survey on the whiteboard… what if we had a 5:30 am and a 6:30 am class? Who could come to what? Who does that not work for? Just trying to get some feedback!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: GPP rope/DU/T2B (No Measure)

3 sets not for time of

1-2 rope climbs 20/15′

30-40 DUs

12-15 T2B

B: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Compare to 1/21/15

C: Bar Dips (Descending ladder 10-1 , Conga style)

Dips on a static bar.

D: Bulgarian Split Squats (3 x 8/leg @ 30X0; 30/20 , rest 2 b/t)

Competition WOD

A: Hang Snatch (5 x 1 , position 1 Add 5# from last week)

B: Front Squat (4 x 3 , add 10#)

C: Stiff leg deadlift (3 x 8 , add 10#)

https://youtu.be/yOP3Ptp_wm0

D: Metcon (No Measure)

3 x 10 of

Plate crunch

Russian twists

1 min plank

SWOD

S-A: Back Squat ( Back Squat 60%x5 70%x5 80%xAMRAP 60% 5×10)

S-: Metcon (Distance)

S-B.

Barbell on Back Bulgarian Split Squat 4×8; rest 90 seconds AHAP (as heavy as possible)

S-C.

Broad Jumps 5×5; rest 60 seconds

S-D.

Dragon Flags 4×8; rest 60 seconds

Categories: WOD

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