Announcements
Sign up now for the Valentine’s Day Massacre! We would love to have our BCF’ers out there representing! This is going to be a great competition with awesome programing and kick ass prizes for all levels! Sign up now!
https://www.eventbrite.com/e/bulldog-battle-presents-the-valentines-day-massacre-tickets-13792548885
Main – CrossFit
Front Squat (5×10)
Metcon (No Measure)
GHD 3×10
Back ext. 3×10
super set
Metcon (AMRAP – Rounds and Reps)
15-20 min AMRAP (partner WOD)
1 person works at a time
each team member must complete
30 jump ropes (partners hold plank)
20 KB lunges (partners hold KB)
10 dead lifts (partners hold bar)