Sat

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

View Public Whiteboard

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

Categories: WOD

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