Announcements
Friday 1/13 – no 5:30 AM or 6:45 PM
Saturday 1/14 – BRING A FRIEND – 7:00, 8:15, 9:30 AM
Sunday 1/15 – 8:45 AM Yoga, 10:00 AM Olympic Lifting
Monday 1/16 – MLK Day – 8:45 AM, 11:30 AM & 4:30 PM only
BCF Main – CrossFit
A: Metcon (Time)
With a partner alternating sets of
10 Burpee over box
5 D-ball cleans 100/70 – Rx+ – 150/100
5 sets each
B: Metcon (Time)
With a partner
Alternating sets of
5 HSPU strict/ DB press
5 Front squats 155/105 or Goblet squats 70/53
5 sets each