Announcements
TEEN SPRING BREAK CLASS:
10:30 – 11:30 AM
March 21 – 25
Email Mel at mgriffin@beavertoncrossfit.com to get your kid signed up!
BCF Main – CrossFit
Main WOD
Back Squat (2-2-2-2 @ 85% + , build over sets 20 min)
Clean/jerk complex 4 (Every 90s for 12 min (8 sets))
1 power clean
1 clean
1 power jerk
1 split jerk
1 squat clean thruster
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
8 HSPU
12 Box jumps 244/20
Competition WOD
Snatch / OH sq complex (5 working sets @ 75%+ of PS)
1 power snatch
1 OH squat
1 hang snatch
1 OH squat
Metcon (Time)
For time
10-8-6-4-2
Back squat
Deadlift
Squat/DL weight – 70%+ and build
Alternate movements
Pair up with someone
Metcon (No Measure)
AT 80% effort
20 Wallball
15 Box jumps
10 Cal AD