Announcements
NO CLASSES:
2/25 – 5:30 PM – BBQ Instead 🙂
NEW APPAREL:
Hoodies and new Unbroken Tees coming in two weeks!
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
For time
1000m row
75 KB swings 53/35 Full
50 Wallball 20/14
25 TTB
Rx+ – 70/53
25/16 UB
UB TTB
Time cap – 14 min
B: Bench Press (3 x 5 , add 10#)
C: Bench Press (1 x 10 AHAP)
D: Metcon (Time)
100 push ups for time
Each time you break run 100m
Competition WOD
A: Back Squat (Build to a 3 rep in 15 min)
B: Metcon (Time)
1000m row
50 wall bal
25 Power snatch 135/95
10 MU
25 C/J 165/115
50 Wall ball
1000m row