Sat

Announcements

10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD

BCF Main – CrossFit

View Public Whiteboard

Main WOD

Metcon (Time)

With a partner

Complete 3 rounds each , alternate rounds

25 wall ball

10 burpees

12 min cap

Metcon (Time)

With a partner

5 sets each of DT

12 deadlifts 155/105

9 hang power cleans

6 S2OH

12 min cap

Metcon (Time)

With a partner

3 rounds each of

30/25 cal row

10 D ball over shoulder 100/70

Each person must complete set before switching

Rx+ – 150/100

Categories: WOD

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