Announcements
3rd round of Bod Pod Testing! April 13th & 14th – sign up on Mel’s desk!
BCF Main – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
Power clean 155/115
Front squat
Ascending ladder
1 : 1
B: Metcon (AMRAP – Rounds and Reps)
After 5 min rest
AMRAP 10 of
HSPU
T2B
Ascending ladder 1,2,3…..
C: Front Squat (Build to a max 10 rep front squat )
No more than 2 breaths at the top of any rep
Competition WOD
A: Metcon (AMRAP – Rounds and Reps)
Tester
AMRAP 20 of
20 thrusters 135/95
20 pull ups
20 burpees
B: Metcon (Time)
After 10 min rest
3 rounds of
400m run
8 MU
12 deadlift 225/155