Mon

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

View Public Whiteboard

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

Categories: WOD

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