Announcements
NO CLASSES:
2/25 – 4:30, 5:30 PM – BBQ Instead 🙂 Please bring a side dish to share!
NEW APPAREL:
Hoodies and new Unbroken Tees coming in two weeks!
BCF Main – CrossFit
Main WOD
A: KB skills (No Measure)
1 leg KB Romanian deadlifts x 10/leg
1 arm bottoms up KB presses x 10/arm
3 sets each
B: Deadlift (5 x 3 @ 80% , rest 90s b/t….fast)
C: Metcon (AMRAP – Rounds and Reps)
As a 2 person team complete the following
400m run
10 thrusters 135/95
5 rope climbs 15′
1 person starts on run, other on thrusters
Switch off running and pick up where partner leaves off in other movements
AMRAP 20
Competition WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 of
12/15 cal row
3 MU
Rest 3 min b/t each set
The goal is to move from movements quickly and with little/no rest
You should be under duress for 4 min
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 of
30 DUs
6 burpees to 4″ plate
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 of
10 TTB
5 KB swing full 70/53
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 of
12/15 cal row
8 HSPU